Sugars
- Salad dressing, soft drinks, candy, sweet desserts, oils
- Less than 1 serving
- Provide sugar and calories but little nutrition
Dairy
- Milk, yogurt, ice cream, butter, cheese
- 2-3 servings
- Provide protein, vitamins, minerals (calcium)
Meat
- Fish, beef, chicken, goat, steak
- 2-3 servings
- Supply protein, iron, zinc; hopefully lowest in fat
Fruits
- Apples, oranges, watermelon, pears, strawberries
- 2-4 servings
- Rich in nutrients; excellent sources of vitamin A, vitamin C, folate, potassium
Vegetables
- Lettuce, tomatoes, cucumbers, potatoes, radish
- 3-5 servings
- Rich in nutrients; excellent sources of vitamin A, vitamin C, folate, potassium
Grains
- Bread, cereal, rice, tortillas, pasta
- 6-11 servings
- Complex carbohydrates, important source of energy