How much to eat? Four pizzas, two burgers, three candy bars …. Get right on track with the rights servings from the five food groups.

Bread, Cereal, Rice, and Pasta: 6-11 Servings

These foods are efficient providers in complex carbohydrates and important sources of energy. They provide B vitamins, minerals, and fiber. Contrary to common thought, starchy foods are not fattening - as long as you don't add butter, cheese, or cream sauces. To gain maximum nutrient benefits select whole-grain products.
1 serving = 1 slice of bread; 1 ounce of ready-to-eat cereal; 1/2 cup cooked cereal, rice or pasta.

Vegetables: 3-5 Servings

The wunderkind in vitamin delivery… vegetables provide vitamins (especially A and C), are excellent sources of fiber, and are naturally low in fat. For maximum nutrients, select dark leafy greens, deep-yellow or orange vegetables, and starchy vegetables like potatoes and yams.
1 serving = 1 cup raw leafy greens; 1/2 cup other vegetables chopped; 3/4 cup vegetable juice.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts: 2-3 Servings

Protein, iron, zinc, and B vitamins, as are beans, nuts, and seeds… they provide it. Tofu (made from soybeans) and white beans also supply calcium. Some seeds, like almonds, are good sources of vitamin E.
1 serving = 2-3 ounces of cooked lean meat, poultry, or fish; 1 egg; 1/2 cup cooked beans; 2 tablespoons seeds and nuts.

Milk, Yogurt, and Cheese: 2-4 Servings

Calcium maximum! Milk products are the richest sources of calcium. These products also provide protein and vitamin B12. Choose low-fat varieties to minimise calories, cholesterol, and saturated fat.
1 serving = 1 cup of milk or yogurt, 1-1/2 ounces of cheese.

Fats, Oils, and Sweets: Use Sparingly

High on the calories, low on nutrition. Exceptions are vegetable oil, which is a rich source of vitamin E (1 tablespoon is all you need), and molasses, an excellent source of iron.