Vegetables: 1½ cups

Fruits: 1 cup

Grains: 4 ounces

Dairy: 2½ cups

Protein: 3 ounces

Eat a variety of vegetables each day.

Aim for these amounts each week:

• 1 cup dark green vegetables

• 3 cups red or orange-colored vegetables

• ½ cup dry beans and peas

• 3½ cups starchy vegetables

• 2½ cups other vegetables

Eat a variety of fruits each day.

Go easy on fruit juices.

Good choices of fruits include:

• Berries

• Bananas

• Apples

• Melon

• Dried fruit

• Frozen fruit

• Canned fruit

Choose whole grains whenever you can.

Aim to eat at least 2 ounces of whole grains each day:

• Bread

• Cereal

• Rice

• Pasta

• Potatoes

• Tortillas

Choose low-fat or fat-free milk, yogurt, or cheese each day.

Good choices include:

• Low-fat or fat-free milk or chocolate milk

• Low-fat or fat-free yogurt

• Low-fat or fat-free cottage cheese or other reduced-fat cheeses

• Calcium-fortified milk alternatives

Choose low-fat or lean meats, poultry, fish and seafood each day.

Vary your protein. Choose more:

• Fish and other seafood

• Lean low-fat meat and poultry

• Eggs

• Beans, peas

• Tofu

• Unsalted nuts and seeds

Choose less high-fat and red meat.