1 cup of raw leafy vegetables
1/2 cup of other vegetables -- cooked or chopped raw
3/4 cup of vegetable juice
1 medium apple, banana, orange; 1/2 cup of chopped, cooked, or canned
fruit; 3/4 cup of fruit juice
Milk Group (milk, yogurt, and cheese)
1 cup of milk or yogurt; 1-1/2 ounces of natural cheese
2 ounces of processed cheese
Meat and Beans Group (meat, poultry, fish, dry beans, eggs, and nuts)
2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat. Two
tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat.
* Some foods fit into more than one group. Dry beans, peas, and lentils
can be counted as servings in either the meat and beans group or vegetable
group. These "cross over" foods can be counted as servings from either one
or the other group, but not both. Serving sizes indicated here are those
used in the Food Guide Pyramid and based on both suggested and usually
consumed portions necessary to achieve adequate nutrient intake. They
differ from serving sizes on the Nutrition Facts Label, which reflect
portions usually consumed.
Choose most of your foods from the grain products group (6-11 servings),
the vegetable group (3-5 servings), and the fruit group (2-4 servings).
Eat moderate amounts of foods from the milk group (2-3 servings) and the
meat and beans group (2-3 servings).Choose sparingly foods that provide
few nutrients and are high in fat andsugars.
Note: A range of servings is given for each food group. The smaller
is for people who consume about 1,600 calories a day, such as many
sedentary women. The larger number is for those who consume about 2,800
calories a day, such as active men. Source: NIDDK
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