1 slice bread -1 oz dry cereal -½ c. cooked rice, pasta, cereal -½ bun, bagel
Choose whole grains rather than refined grains, such as brown rice, whole wheat bread or pasta, and oats
Vegetables
3-4
4-5
½ c. cooked vegetable -½ c. cut-up raw vegetable -1 c. raw leafy vegetable -¾ c. vegetable juice
Choose fresh, frozen, or reduced sodium canned vegetables. - Add vegetables to stir-fry, soups, stews, and casseroles. -Snack on veggies and dip.
Fruits
4
4-5
½ c. fresh, frozen, canned fruit -1 medium piece of fruit -¼ c. dried fruit -¾ c. fruit juice
Have a glass of juice for breakfast and a piece of fruit at lunch. -Add fruit to cereal, salads, yogurt, pudding, and cake. -Snack on fresh fruit and dip.
Low fat & fat free dairy products
2-3
2-3
1 c. low fat/fat free milk, yogurt -1½ oz. low fat natural cheese -1 oz. low fat processed cheese
Top your soups, casseroles and salads with grated cheese. -Enjoy a fruit yogurt smoothie. -Have a slice of cheese on a sandwich.
Meats, poultry,
and fish
6 oz.
or less
6 oz.
or less
1 ounce cooked, lean meats, poultry, fish -1 egg
Trim away skin and fat before cooking. -Use low fat cooking methods, such as broil, grill, roast, and poach.
Nuts, seeds, and dry beans
3/week
4-5/ week
1½ ounces of nuts -½ ounce of seeds -½ c. cooked dry beans
Peanuts, nuts and seeds are high in fat, but it is a healthy type of fat. Add small amounts to your stir-fry, salad, trail mix, and oatmeal. -Soybean products such as tofu and tempeh are great meat alternatives.
VIDEO: 6-Minute Upper Body Workout with Ball
