Food Group

Serving Recommendations (for 1500 calories)

Beans (Legumes, Soy Beans and Lentils)
(A serving equals about 100 calories)
At least 1 cup should be from beans.
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You should have 5 servings from the legume group each day. A serving is a half-cup of cooked beans, ½ cup low-fat bean spread, 1 cup low-fat soymilk, 4 oz. of low fat tofu, or 1 oz. of vegetarian meat substitute.

Rice, Corn & Grains
(A serving equals about 80 calories)
At least 4 servings should be from whole grain: brown, red or black rice, quinoa, buckwheat, or millet.
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You should get 5 servings a day. A serving is ½ cup cooked grain, like rice, quinoa, millet oatmeal or whole grain pasta, 1 oz. of dry cereal (usually ¾ cup to 1 cup), one slice of rice, millet, or corn bread, or a rice or corn tortilla. Six servings may sound like a lot, but 1 cup of oatmeal for breakfast, a sandwich with two slices of millet bread for lunch, and a bowl of quinoa pasta with marinara sauce for dinner meets your 6-serving goal. Try to eat the least processed grains such as organic brown rice.

Vegetables
(A serving equals about 35 calories)
At least one serving should be calcium-rich, dark leafy greens, such as spinach, kale, or collards.
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You get at 4 servings of vegetables each day. This means ½ cup cooked or 1 cup raw. As long as the vegetable isn't topped with a fatty dressing or sauce, you can eat as many servings as you want from this group. Broccoli, leeks, bok choy, carrots, celery, tomato, pepper, onion, cauliflower, green beans, zucchini, cabbage,

Potato & Yams & Winter Squash
(A serving equals about 60 calories)
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You should get 1 serving of potato or yams each day. This means ½ cup. Cut up the yam or potato, season and bake in the oven on parchment paper for a delicious no-fat snack.

Salad
(A serving equals about 35 calories)
At least one serving should be a raw vegetable like salad or carrot sticks.
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You should get 1 large salad each day. As long as the salad isn't topped with a fatty dressing or sauce, you can eat as much as you want. Dressings could be made from a calorie free dressing, low salt Braggs, low salt tamari, or no-fat hummus.

Fruit
(A serving equals about 80 calories)
Use fruit to satisfy your need for sweets.
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Aim for 3 servings of fruit each day. A serving is ½ cup chopped or one small piece of fruit. Aim for low-calorie, high-nutrition fruits like apples, strawberries, kiwis, mangos, blueberries, peaches, plums, oranges, grapefruit, and raspberries.

Seeds, Nuts, Olives & Avocado
Check the servings off each day:
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You should have no more than 1 tablespoon of freshly ground flax seeds, or 6 walnuts or ½ avocado per day:

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