* Fats, oils, sugar & salt : Use sparingly. Use fats or oils low in saturated, or hydrogenated fat, or Trans-fats.
* Milk, Yogurt Cheese : 2-3 servings daily
- 1 cup milk;- 1 cup/8 ounces yogurt;- 1.5 ounces natural cheese;- 2 ounces processed cheese.-
*Dry Beans, Nuts, Seeds, Eggs and Meat Substitutes : 2-3 servings daily
- soy milk 1 cup;- cooked dry beans or peas, 1/2 cup;- 1 egg or 2 egg whites;- nuts/seeds 2 Tbsp;- tofu or tempeh - 1/4 cup;- peanut butter - 2 Tbsp.
*Vegetables : 3-5 servings daily
- 1/2 cup cooked/raw vegetables;- 1 cup leafy raw vegetables;- 1/2 cup cooked peas/beans/legumes;- 3/4 cup vegetable juice.
*Fruits : 2-4 servings daily
- 1 medium apple, banana, orange;- 1/2 grapefruit;- melon wedge;- 3/4 cup fruit juice;- 1/2 cup chopped fruit;- 1/4 cup dried fruit;
*Breads, grains : 6-11 servings daily
- 1 slice bread;- 1/2 hamburger bun or English muffin;- 1 small roll, muffin, or biscuit;- 5-6 small crackers;- 1/2 cup cooked cereal, rice, pasta, noodles;- 1 ounce ready-to-eat cereal.
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