Food Groups
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Food Group
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Calories per serving
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Examples
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Grains (preferably whole grains or starchy vegetables)
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About 80
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½ cup brown rice or whole wheat pasta. One six inch tortilla, ½ cup sweet potato or potato, 1 slice whole grain bread, 1 cup whole grain cereal
|
|
Fruits
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About 60
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1 medium fruit or 1 cup chopped fruit or berries, ½ cup of grapes
|
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Vegetables
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About 25
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1-2 cups raw leafy vegetables, ½ cup chopped non-leafy vegetables, ½ cup cooked vegetables
|
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Dairy
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About 100
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1 cup fat free milk, ¾ cup plain or fat free yogurt, 1 cup soymilk, 1 ½ ounce reduced fat cheese, 1 ounce regular cheese
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Protein
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About 65
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1 ounce of lean meat, poultry, or fish. 1/3 cup tofu or tempeh, 1 egg, 1/3 cup of beans, 1/3 cup cottage cheese, 1 tablespoon peanut butter
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|
Monounsaturated Fats
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About 45
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1 teaspoon olive oil, 1 tablespoon of olive oil based salad dressing, 3 tablespoons chopped avocado, 1 tablespoon of almonds, pecans, cashews, peanuts, or walnuts, 8 olives, 1 tablespoon ground flaxseed, 1 teaspoon peanut or almond butter
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