| Food
Group |
One
Serving
|
Equals. |
Men
and non-Pregnant Women |
Pregnant
and breast-feeding Women |
| PROTEIN FOODS |
. |
. |
. |
. |
Excellent sources
of protein,
vitamin B6, iron, and
zinc.
Animal protein supplies vita-
min. B12. Vegetable protein
is a good source of folic acid,
magnesium, and fiber. |
ANIMAL PROTEIN:
I oz. cooked lean meat,
fish, poultry, or seafood
2 hot dogs
2 slices luncheon meat
2 oz. or 3 links sausage
2 fish sticks |
VEGETABLE PROTEIN:
11/2 cup cooked dry beans
3 oz. tofu
1 oz or 1/4 cup peanuts,
1 egg pumpkin, or sun-
flower seeds
11/2 oz. or 1/3 cup other
nuts
2 tbsp. peanut butter |
5
At least
1 serving
from vegetable
protein
|
7
At least
1 serving
from
vegetable
protein
|
| MILK PRODUCTS* |
. |
. |
. |
. |
Excellent sources of protein
and calcium. In addition,
milk products are good
sources of vitamins A, B12,
riboflavin, and zinc. Fortified
fluid milk contains 100 IU of
vitamin D per cup. |
1 cup milk or yogurt
1 cup milkshake
11/2 cups cream soups
(made with milk)
11/2 oz. or 1/3 CUP
grated
brick-type cheese (like
cheddar or jack) |
1 1/2 slices presliced
American cheese
4 tbsp Parmesan
2 cups cottage cheese
I cup pudding or
custard
11/2 cups ice cream or
frozen yogurt |
2
(3 for
teens)
|
3
|
| BREADS, CEREALS, GRAINS |
. |
. |
. |
. |
All
provide carbohydrates
and some protein, as well as
thiamine, riboflavin, niacin,
and iron. Whole grains pro-
vide additional vitamin B6,
folic acid, vitamin E, magne-
sium, zinc, and fiber. |
1 slice
bread
I dinner roll
1/2 bun, bagel, English
muffin or pita
1 small tortilla
1/4 cup dry cereal
112 cup granola |
11/2 cup cooked cereal,
noodles, or rice
4 tbsp wheat germ
1 4-in pancake or waffle
1 muffin
8 medium crackers
4 graham crackers
squares |
6
Have at least 4
servings from whole-grain products |
7
Have at least 4
servings from whole-grain products |
VITAMIN C-RICH FRUITS
AND VEGETABLES |
. |
. |
. |
. |
Excellent
sources of vitamin
C and fiber. They also supply
vitamins A, B6, and folic
acid. |
6 oz.
orange, grapefruit,
tomato, vegetable juice
cocktail or fruit juice en-
riched with vitamin C
1 orange, kiwi, mango
1/2 grapefruit, cantaloupe
1/4 papaya
2 tangerines, tomatoes |
112
cup strawberries,
broccoli, brussels
sprouts, cabbage,
cauliflower, snow
peas, sweet peppers,
or tomato puree
2 tbsp fresh or 1/2 CUP
cooked hot peppers |
1 |
1 |
