| Food Group |
Suggested Servings |
13 and Older |
Nutrients Provided |
Milk/Dairy
Milk
Yogurt
Cheese
|
4 daily |
1 cup
1 cup
1 1/2 oz. |
Calcium
Riboflavin
Protein |
Meat/Protein*
Beef, Pork, Fish, Poultry
Eggs
Peanut Butter |
4 daily |
4 oz.
1 oz. or more
3 Tbsp. |
Protein
Niacin
Thiamin
Iron |
Fruit/Vegetables
Fruit
Fruit Juice
Vegetables |
4-6 daily |
1 medium piece
8 oz.
3/4 cup |
Vitamin C
Vitamin A |
Breads/Cereals
Whole grain bread
Hot cereal, rice, pasta
Ready-to-eat cereal
Crackers |
6-11 daily |
2 slices
1 cup
3 oz.
6-8 |
Thiamin
Iron
Niacin |
| Fats/Oils |
3 daily—significant source of calories |
1 Tbsp. |
Fatty Acids
Vitamins A, D, K, E
|
Other
1/3 c. pudding, ice cream, 2-3" cookies, 1 oz. cake, 1/3 oz. pie, 2 Tbsp. jelly |
100 calorie portions—use in moderation. This group is a significant source of calories from fat and sugar. |
3-4 portions |
|