Food Groups

Food Group
Calories per serving
Grains (preferably whole grains or starchy vegetables)
About 80
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
About 60
1 medium fruit or 1 cup chopped fruit or berries, ½ cup of grapes
About 25
1-2 cups raw leafy vegetables, ½ cup chopped non-leafy vegetables, ½ cup cooked vegetables
About 100
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
About 65
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
Monounsaturated Fats
About 45
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