Beyond the Basic Food Groups

Food suggestions and serving sizes
       
FOOD GROUP  
Recommended minimum daily serving sizes
 
   
Breastfeeding
Bottle feeding
 
Protein Rich  
7
5
 
One serving equals:          
  • 1 oz. fish or other seafood
  •          
  • 1 oz. beef, chicken, turkey or pork
  •          
  • 1 cooked egg
  •          
  • 1/2 cup cooked dry peas (pinot, soy, lentils, kidneys)
  •          
  • 3 oz. tofu
  •          
  • 1/4 cup peanuts, 2 Tbsp. peanut butter, 1/3 cup other nuts
  •          
  • 1/4 cup sunflower seeds
  •          
               
    Milk products (calcium-rich)  
    4
    3
     
    One serving equals:          
  • 8 oz. fluid milk or yogurt (non-fat or low-fat)
  •          
  • 1-1/2 oz. hard cheeses (jack, cheddar, mozzarella, swiss)
  •          
  • 1/2 cup ricotta cheese
  •          
  • 4 Tbsp. parmesan cheese
  •          
  • 1 cup pudding or custard (made of non-fat or low-fat milk)
  •          
  • 2 cups cottage cheese (low fat)
  •          
               
    Breads, cereals and grains  
    7
    6-7
     
    (at least four as whole grain)          
    One serving equals:          
  • 1 slice bread or dinner role
  •          
  • 1/2 English muffin, 1/2 bagel
  •          
  • 1/2 small pita or 1/2 hamburger bun
  •          
  • 1/2 cup pasta, noodles or rice
  •          
  • 1 muffin, whole wheat
  •          
  • 1 small tortilla, corn or wheat
  •          
  • 3/4 cup cold cereal, bran flakes, Cheerios
  •          
  • 6 saltine-type crackers or 12 wheat crackers
  •          
  • 3 cups popcorn
  •          
  • 1/2 cup granola
  •          
  • 1 small pancake or waffle
  •          
  • 2 breadsticks (4" x 1/2")
  •          
               
    Vitamin C-rich fruits & vegetables  
    1
    1
     
    One serving equals:          
  • 6 oz. orange, tomato, grapefruit juice or vegetable juice cocktail
  •          
  • 1 fresh orange, kiwi, mango, guava or lemon or 2 tangerines
  •          
  • 1/2 cup strawberries, cantaloupe or papaya
  •          
  • 1/2 cup broccoli, brussel sprouts, cauliflower, snow peas or bell peppers
  •          
  • 2 medium tomatoes, 1/5 cup tomato puree or 1/2 cup cooked cabbage
  •          
  • 1/2 medium grapefruit
  •          
  • 2 Tbsp. hot chili peppers
  •          
               
    Vitamin A-rich fruits & vegetables  
    1
    1
     
    One serving equals:          
  • 1 small carrot
  •          
  • 6 oz. apricot nectar or vegetable juice
  •          
  • 3 fresh apricots
  •          
  • 1/2 cup cooked greens (mustard, kale, spinach, bok choy, chard, collards)
  •          
  • 1/4 mango, cantaloupe
  •          
  • 1/2 cup sweet potatos, pumpkin, yams, winter squash
  •          
  • 2 medium tomatoes
  •          
  • 1 cup fresh spinach or parsely
  •          
  • 2 Tbsp. hot chili peppers
  •          
               
    Other fruits & vegetables  
    3
    3
     
    (emphasise vegetable sources)          
    One serving equals:          
  • 6 oz. fruit juice
  •          
  • 1/2 cup sliced: apple, banana, berries, cucumber, grapes, peaches, pears, corn, peas, potatoes, pineapple, green beans, zucchini, watermelon, mushrooms, cherries, onions
  •          
  • 2 medium plums, 1/2 cup applesauce
  •          
  • 1 medium nectarine
  •          
  • 1/4 cup raisins
  •          
  • 1 cups lettuce
  •          
               
    Unsaturated fats  
    3
    3
     
    One serving equals:          
  • 1 tsp margarine, mayonaise, or vegetable oil (canola, saflower, corn, olive)
  •          
  • 1 tsp. salad dressing (mayonaise-based)
  •          
  • 1 Tbsp. salad dressing (oil based)
  •          
  • 1/8 avocado
  •          
  • 10 small or 5 large olives
  •          
               
    Saturated fat  
    Use sparingly
     
    One serving equals:          
  • 1 Tbsp. butter; 1 slice bacon; 2 Tbsp. sour cream; 1 Tbsp. cream cheese
  •