| Bread, Cereals, Rice, and Pasta | 6-11 Servings A Day | 1 slice of bread or half a hamburger bun, English muffin, or bagel, 1 small roll, biscuit, or muffin, 1 ounce ready-to-eat cereal, 1/2 cup pasta, 5-6 small or 2-3 large crackers |
| Vegetables | 3-5 Servings A Day | 1 cup raw leafy vegetables, 1/2 cup raw or cooked vegetables, 1/2 cup tomato juice, 1/2 cup cooked dry beans |
| Fruits | 2-4 Servings A Day | 1 medium apple, banana, peach, orange, pear, 1 melon wedge, 1/2 cup berries, cherries, or grapes, 1/2 grapefruit, 1/2 cup frozen or canned fruit |
| Milk, Yogurt, and Cheese | 2-3 Serving A Day | 1 cup milk or yogurt, 1.5 ounces cheese, 2 ounces processed cheese |
| Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts | 2-3 Servings A Day | 2-3 ounces cooked lean meat, poultry,or fish, average hamburger, medium chicken breast, 4 slices of bologna, 6 slices of hard salami, 1/2 cup of drained canned tuna |
| Fats, Oils, and Sweets | Sparingly | salad dressing, oils, candy, jellies and jams, syrups, butter, gravey, soft drinks, sweet desserts |