Beyond the Basic Food Groups
Food suggestions and serving sizes
       
FOOD GROUP  
RECOMMENDED MINIMUM DAILY SERVING SIZES
  
   
Breastfeeding
Bottle Feeding
  
Protein Rich  
6 1/2
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 (pinto, 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)  
    3
    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 half as whole grain)          
    One serving equals:          
  • 1 slice bread or dinner roll
    		•           
  • 1/2 English muffin, 1/2 bagel
    		•           
  • 1/2 small pita or 1/2 hamburger bun
    		•           
  • 1/2 cup pasta, noodles or rice
    		•           
  • 1/2 cup cooked cereal
    		•           
  • 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")
    		•           
               
    Dark Green Vegetables  
    3 cups
    3 cups
    		  
    Orange Vegetables  
    2 cups
    		  
    2 cups
    		  
    Starchy Vegetables  
    6 cups
    6 cups
    		  
    Orange Vegetables  
    7 cups
    7 cups
    		  
               
    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
    		•