Vegetables 2 cups

Fruits 1½ cups

Grains 5 ounces

Dairy 3 cups

Protein 5 ounces

Eat a variety of vegetables each day.

Aim for these amounts each week:

• 1½ cups dark green vegetables

• 4 cups red or orange-colored vegetables

• 1 cup dry beans and peas

• 4 cups starchy vegetables

• 3½ cups other vegetables

Eat a variety of fruits each day.

Go easy on fruit juices.

Good choices of fruits include:

• Berries

• Bananas

• Apples

• Melon

• Dried fruit

• Frozen fruit

• Canned fruit

Choose whole grains whenever you can.

Aim to eat at least 2½ ounces of whole grains each day:

• Bread

• Cereal

• Rice

• Pasta

• Potatoes

• Tortillas

Choose low-fat or fat-free milk, yogurt, or cheese each day.

Good choices include:

• Low-fat or fat-free milk or chocolate milk

• Low-fat or fat-free yogurt

• Low-fat or fat-free cottage cheese or other reduced-fat cheeses

• Calcium-fortified milk alternatives

Choose low-fat or lean meats, poultry, fish, and seafood each day.

Vary your protein. Choose more:

• Fish and other seafood

• Lean low-fat meat and poultry

• Eggs

• Beans, peas

• Tofu

• Unsalted nuts and seeds

Choose less high-fat and red meat.