Fruit Group n Eat a variety of “types” of fruits. n Good sources of carbohydrates and fiber. n Unless added, low in fat and sodium. n Rich in phytochemicals. n Variety is key! n Juices are OK - limit use.

Recommended Daily Servings of Fruit Calories Servings 2 3 4

One Serving of Fruit Equals: n 1 medium piece of fruit n 1/2 cup canned, cooked n 3/4 cup of juice n 1/4 cup of dried fruit Self-Assessment

Milk, Yogurt, and Cheese Group z Adolescents, pregnant or lactating women, and adults over 50 have the highest requirements for calcium. z Choose from a variety of good sources of calcium. z Select foods that are low in fat or fat free to avoid getting too much saturated fat.

Recommended Daily Servings of Milk, Yogurt and Cheese Group Calories Servings2 or 3 2 or 3 2 or 3

One Serving of Milk, Yogurt, or Cheese Equals: z 1 cup of milk or yogurt z 1 1/2 ounces of natural cheese (such as Cheddar or Mozzarella) z 2 ounces of processed cheese (such as American) z For those who do not tolerate dairy products, dark green leafy vegetables, tofu, fortified soy and grain milks, canned fish with soft bones such as sardines and salmon are calcium rich alternatives.

A Closer Look at Fat Content zSaturated fat can add up fast in dairy foods. zChoose fat-free or low-fat milk, fat-free or low-fat yogurt, and low-fat cheese most often. Compare: z1 oz of cheddar cheese (6 grams) and 1 oz of low fat cheddar cheese (1.2 grams) z1 cup of whole milk (5.1 grams) and 1 cup of 1% milk (1.6 grams)

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group zProducts in this group are good sources of iron, protein, zinc, and B vitamins. Young children, teenage girls, and women of childbearing age need adequate quantities of lean meats and cereals to maintain their iron stores. zChoose servings of fish, shellfish, lean poultry, or other lean meats, beans or nuts daily. zCooked dry beans such as lentils, black-eyed peas, or pinto beans are excellent sources of fiber as well as protein.

Recommended Daily Servings Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group Calories Servings to total:5 oz 6 oz 7 oz

One Serving of Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group equals: z 2-3 ounces of cooked lean meat, poultry. or fish The following portions equal one ounce of meat: z 1/2 cup of cooked dry beans or tofu z 2 1/2 ounce soyburger z 1 egg z 2 tablespoons of peanut butter z 1/3 cup nuts

A Closer Look at Fat and Cholesterol Content zLimit your intake of high-fat processed meats such as bacon, sausage, salami, bologna, and other cold cuts (try the lower fat varieties). zLimit your intake of liver and other organ meats. zUse egg yolks and whole eggs in moderation. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Self-Assessment

Children have never been very good at listening to their elders, but they have never failed to imitate them. - James Baldwin

zA B C of the Dietary Guidelines zThe Food Guide Pyramid Relay