PROTEIN
3 Servings per day
Meat, fish, poultry, eggs, nuts, and dried beans
- Supplies protein, niacin, thiamine (B-1) and iron
- Helps build new body tissue, prevents anemia
- Meat, fish, poultry, eggs, and cheese are sources of complete protein
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- 1/2 cup cottage cheese
- 1 cup cooked dried beans
- 4 tablespoons peanut butter
- 6 ounces tofu
- 2 eggs
- 2 ounces of cooked meat, poultry, or fish
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- Use peanut butter or other nut butters on toast instead of butter
- Swirl peanut butter through yogurt or ice cream
- Spread peanut butter or other nut butters on apples, celery, and carrots
- Snack on nuts and seeds
- Add chopped eggs to tuna or ham salad
- Add extra kidney or garbanzo beans to chili
- Mix beans in with ground beef or turkey
- Add mashed tofu to pasta dishes
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CALCIUM
4 Servings per day
Milk and milk products
- Supplies calcium, protein, vitaminsA, D and riboflavin (B-2)
- Builds bones and teeth
- Protein builds body tissue
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- 1 cup whole, 2%, 1%, or skim milk
- 1-1/2 ounces cheese
- 2 cups cottage cheese
- 1-3/4 cups ice cream
- 1 cup yogurt, custard,cocoa, or pudding made with milk
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- Add cheese to sandwiches or eggs
- Put cheese on vegetables
- Mix yogurt with fruit juice and freeze for bars
- Blend yogurt and fruit
- Use non-fat yogurt in place of sour cream
- Use milk instead of water in recipes
- Add 5 tablespoons of powdered milk to 8 ounces liquid milk when making mashed potatoes, hot cereal, soup, etc.
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FRUITS
2-4 Servings per day
VEGETABLES
3-5 Servings per day
- Supplies vitamins A and C, folic acid, and many other vitamins and minerals
- Promotes healthy skin, teeth, bones and eyes
- Provides fiber to avoid constipation
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- 1/2 cup cooked, chopped raw, or canned vegetables/fruits
- 3/4 cup juice
- 1 cup raw leafy vegetables
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- Add pineapple to pizza or stir-fry
- Add fruit to cottage cheese, cereal, or smoothies
- Freeze fruit for juice pops/bars
- Add vegetables to many recipes
- Make non-fat dips for raw veggies
- Snack on dried fruits and raw vegetables
- Make fruit-based desserts
Vitamin C-rich foods: Oranges, berries, grapefruit, melons,
tomatoes, asparagus, broccoli, brussels sprouts, cabbage,
greens, potatoes
Vitamin A-rich foods: Broccoli, carrots, greens, sweet
potatoes, winter squash, cantaloupe, peaches, apricots
Folic acid-rich foods: Dark greens, broccoli, asparagus,
orange juice, sunflower seeds, kidney beans
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HEALTHY CARBS
6-11 Servings per day
Bread, cereal, pasta, and rice
- Supplies complex carbohydrates, thiamine (B-1), iron, and niacin (B-3)
- Provides energy and protein
- Provides fiber and select whole grains
- Promotes healthy skin, nervous system
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- 1 slice bread, roll, muffin or waffle
- 3/4 cup dry cereal
- 1/2 English muffin, bagel, hamburger bun
- 1/2 cup cooked cereal, rice, pasta, grits
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- Include whole-grain rice or pasta as a side dish
- Add rice or pasta to soups and casseroles
- Add bran, wheat germ, or ground flaxseed to cereals, casseroles, and smoothies
- Add a muffin or bagel to meals
- Choose whole-grain breads over white breads
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