One standard serving of vegetables is about 75 g or:
½ cup cooked vegetables
½ cup cooked dried or canned beans, peas or lentils
1 cup salad vegetables
½ cup sweet corn
½ medium potato or other starchy vegetables (such as sweet potato)
1 medium tomato.
Americans don't consume enough fiber, potassium, vitamin A or vitamin C according to the U.S. Department of Agriculture. Fruit is a good source of all of these nutrients to help meet your needs. Two cups of fruit, which is equivalent to 4 servings, are recommended per day.
A serving of fruit is
1/2 cup fresh fruit,
1/4 cup dried fruit or 1/2 cup of 100 percent fruit juice.
Focus on fresh fruit, which does not have any added sweeteners.
Excellent choices include berries, apples and bananas.
At least half of the grains you eat should be whole grains. Whole grains do not have their bran and germ removed like refined grains do. The refining process removes many nutrients making whole grains a better choice. Six servings of grain products are recommended per day. Smart choices include oatmeal, whole-wheat bread, quinoa, barley, whole-wheat pasta and crackers.
A serving includes
1/2 cup of rice or pasta,
1 slice of bread or 1 cup of dry cereal.
Many Americans do not consume the recommended amount 25 grams of fiber for women and 38 grams for men. Whole grains are high in fiber which can help meet fiber recommendations. Swap refined-carbohydrate foods for whole-grain choices.
Focus on lean protein sources such as boneless skinless chicken breasts, beans, tofu, fish and eggs.
Five and half ounces of protein equivalents are recommended per day.
One egg, 1 tablespoon of peanut butter,
1/4 cup of beans or 1 ounce of meat counts as an ounce.
For snacks, include a protein-rich food to help keep you full such as peanut butter with an apple or low-fat string cheese with whole-wheat crackers.
You should consume two to three servings of dairy products per day according to the U.S. Department of Agriculture.
Healthy choices include low-fat Greek or other low-fat yogurt,
skim or low-fat milk and reduced-fat cheeses.
Dairy products are rich in potassium, vitamin D, protein and calcium, which are important for optimal health.
Limit high-fat dairy products such as full-fat cheese, whole milk and ice cream.