Fruits

Daily Goal: 2-2 1/2 cups

Examples of a 1/2 cup portion include:

1 medium fresh fruit, 16 grapes, 1/2 cup fresh, canned or frozen, 1/4 cup dried, or 4 oz 100% juice

Vegetables

Daily Goal: 2-2 1/2 cups

Examples of a 1/2 cup portion include:

1 cup leafy greens, 1/2 cup raw, canned* or frozen, or 4 ox 100% juice *

* Choose lower sodium

Fat-free or Lowfat Milk and Dairy

Daily Goal: 2-3 cups

Examples of a 1 cup portion include:

8 OZ milk, 8 oz yogurt, 1 1/2 oz lowfat, fat-free or reduced fat natural cheese, 2 oz lowfat or fat-free processed cheese

Whole Grains

Daily Goal: 6-8 ounces

Examples of a 1 oz portion include:

1 oz slice bread, 1/2 cup cooked rice or pasta,1/2 - 1 1/4 cup dry cereal*

* Check nutrition facts label.

Lean Meat, Fish, Poultry

Daily Goal: 6 ounces or less

Examples of a 1 oz portion include:

1 oz cooked beef, fish or chicken, or 1 egg

Note: A 3 oz portion roughly equals the size of a deck of cards.

Nuts, Seeds, and Legumes

Daily Goal: 4-5 portions per week

Examples of a portion include:

1/3 cup or 1 1/2 oz nuts, 2 tbs peanut butter, 1/2 oz seeds, 1/2 cup cooked dry beans, peas or lentils.

Note: These portions can count as a 2 oz portion of lean meat, fish, poultry.

Oils

Use Sparingly

Examples of a 1 teaspoon portion include:

1 tsp soft margarine, 1 Tbsp low-fat mayo, 2 Tbsp low-fat salad dressing or 1 tsp vegetable oil

Added Sugar

Use sparingly

Examples of one serving include:

1 Tbsp sugar, 1 Tbsp jelly or jam, 1/2 cup sorbet and ices or 1 cup lemonade

Sodium

1 teaspoon of salt = 2,300 mg sodium.

Alcohol

One drink is equivalent to:

12 ounces beer, 5 ounces wine, 1.5 ounces spirits

(Men: 2 or less drinks per day / Women: 1 or less drinks per day)