1. Grains VegetablesFruits Oils Milk Meat &Beans

2. Dietary FiberB-Vitamins Folate (Folic Acid)Iron Magnesium and Selenium Servings

3. PotassiumDietary Fiber Folate (Folic Acid)Vitamin A Vitamin CServings

4. PotassiumDietary Fiber Vitamin CFolate (Folic Acid) Servings

5. ProteinB-Vitamins IronMagnesium ZincServings

6. CalciumPotassium Vitamin DServings

7.  Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats  Oils from plants do not contain cholesterol

8.  Helps reduce blood cholesterol levels  May lower the risk of heart disease, obesity and Type 2 diabetes.  Fiber Helps provide a feeling of fullness with fewer calories.  Dietary Fiber is found in Grains, Vegetables, and Fruits.GrainsVegetablesFruits

9.  Helps the body form red blood cells.  Folate (Folic Acid) is found in Grains, Vegetables, and Fruits.GrainsVegetablesFruits

10.  Iron is needed to make oxygen carrying proteins hemoglobin and myoglobin.  Grains and Meat and Beans are rich in iron. However, certain Fruits and Vegetables can be a good source of iron. GrainsMeat and Beans FruitsVegetables

11.  B-Vitamins help the body release energy from protein, fat and carbohydrates.  They are essential for a health nervous system.  Aid in the formation of red blood cells.  Grains contain B-Vitamins such as thiamin, riboflavin, niacin, and folate. Grains  Meat and Beans contain niacin, thiamin, riboflavin, and Vitamin B6. Meat and Beans  Fruits and Vegetables contain folate. FruitsVegetables

12.  Magnesium is a mineral used in building bones and releasing energy from muscles.  Selenium protects cells from oxidation and is important for a healthy immune system.  Meat and Beans can a good source magnesium, and Grains can be a good source of magnesium and selenium. Meat and Beans Grains

13.  Helps to maintain healthy blood pressure.  Many Fruits and some Vegetable and Milk products can be a good source of potassium.FruitsVegetable Milk

14.  Keeps eyes and skin healthy.  Protects against infections.  Vegetables contain Vitamin A. Vegetables

15.  Helps heal cuts.  Keeps teeth and gums healthy.  Aids in iron absorption.  Most Fruits are a good source of Vitamin C, and so do many Vegetables.FruitsVegetables

16.  Proteins are the building blocks for bones, muscles, and cartilage.  They are also the building blocks for enzymes, hormones and vitamins.  Proteins provide calories.  Meat and Beans can be a good source of protein. Meat and Beans

17.  Zinc is necessary for biochemical reactions and helps the immune system function properly.  Meat and Beans can be a good source of zinc. Meat and Beans

18.  Calcium is used for building bones and teeth and maintaining bone mass.  Calcium can be found in Milk products.Milk

19.  Helps maintain proper levels of calcium and phosphorus.  Helps maintain and build bones.  Vitamin D is found in most Milk products.Milk

20.  Servings vary depending on height, weight and age.