Balanced Diet Guide

You are here

Error message

  • Notice: Undefined offset: 10 in include() (line 5 of D:\HostingSpaces\infosoltech\mag4us.com\wwwroot\sites\all\modules\drupalexp\modules\dexp_views_bxslider\theme\views-bxslider.tpl.php).
  • Notice: Undefined offset: 11 in include() (line 5 of D:\HostingSpaces\infosoltech\mag4us.com\wwwroot\sites\all\modules\drupalexp\modules\dexp_views_bxslider\theme\views-bxslider.tpl.php).

Oct

13

Balanced Diet Guide

Balanced Diet Guide

You can get all essential nutrients by eating a balanced variety of foods each day from the food groups listed here.

Eat a variety of foods in each food group and adjust serving sizes appropriately to reach and maintain desirable

Milk yogurt and Cheese

Servings
2 (adult)
3 (children)

Elements
Calcium
Riboflavin
Protein
Potassium

Zinc

Sources
1 cup milk
1 oz cheese

2 oz processed cheese

1 cup yogurt

2 cups cottage cheese

1 cup custard/pudding

1 cups ice cream

Meat, poultry, fish, dry beans, eggs, and nuts
Servings Elements Sources

2-3

Protein
Niacin

Iron
Vitamin B-6
Zinc
Thiamin
Vitamin B-12

2-3 oz cooked meat, poultry, fish
1 cups cooked dry beans

4 Tbsp peanut butter

2 eggs

-1 cup nuts

Fruits
Servings Elements Sources

2-4

Vitamin C
Fiber

cup dried fruit
cup cooked fruit

cup juice

1 whole piece of fruit

1 melon wedge

Vegetables
Servings Elements Sources

3-5

Vitamin A
Vitamin C
Folate
Magnesium

Fiber

cup raw or cooked vegetables
1 cup raw leafy vegetables

Bread, cereals, rice, and pasta
Servings Elements Sources

6-11

Starch
Thiamin

Riboflavin

Iron

Niacin

Folate

Magnesium
Fiber
Zinc

1 slice of bread
1 oz ready-to-eat cereal

- cup cooked cereal, rice, or pasta

Fats, oils, and sweets consumed
Foods from this group should not replace any from the other groups. Amounts should be determined by individual energy needs.