1.      Group 1: Breads and Cereals


A.      At least four servings of this food group should be eaten daily.

B.      Some examples of "one serving" are: a slice of bread, three-fourths cup of dry cereal, one-half cup of cooked cereal, one-half cup cooked rice or pasta, or two graham crackers, or five saltines.

C.      Many refined grains are enriched or fortified.

i.         "Enriched" means that iron, thiamine, riboflavin, and niacin have been added.

ii.        "Fortified" means that other vitamins and minerals have been added.

D.      Whole-grain products provide more essential trace minerals than the enriched and fortified products.


2.      Group 2: Fruits and Vegetables


A.      At least four servings of this food group should be eaten daily.

B.      Some examples of "one serving" of vegetable are: three-fourths cup cooked or one cup raw spinach, lettuce, cauliflower, kale, collard greens, corn, watercress, chard, potatoes, carrots, etc. One serving of fruit equals, for example, one-half cup juice or three-fourths cup oranges, grapefruit, strawberries, apples, etc.

C.      Fruits and vegetables contain fiber, minerals, and A,C,E,K, and B complex vitamins.

D.      It is the only food group that provides large amounts of vitamins A and C.


3.      Group 3: Milk and Milk Products


A.      A child should have at least three cups daily; a teenager, at least four cups daily; an adult, at least two cups daily; and a pregnant or lactating mother, at least four cups daily.

B.      Some examples of "one serving" are: one cup milk, one and one-half ounces cheese, one and one-third cup cottage cheese, one-third cup ricotta cheese, one and two-thirds cups ice cream, or one cup yogurt.

C.      This group contains calcium, phosphorous, protein, riboflavin, and vitamin A.

D.      Fortified milk contains vitamin D.


4.      Group F: Meat


A.      At least two servings of this group should be eaten daily. Pregnant women should eat at least three servings.

B.      Some examples of "one serving: are: two ounces meat, one egg, or one-half cup dried peas and beans.

C.      This group is a source of protein, iron, B-complex vitamins, and minerals.

D.      Foods include in this group are beef, pork, veal, poultry, fish, eggs, dried peas and beans, lentils, and nuts.


5.      Other Foods


A.      Some foods do not fall into any of the four food groups.

B.      Some of these foods are salad dressing, jelly, shortening, soda, candy, coffee, tea, alcohol, etc.


6.      General Information


A.      No one food is perfect.

B.      A wide variety of foods from each food group assures a desirable intake of nutrients.

C.      A well-balanced diet is essential for good health.

i.         Food give energy.

ii.        Food builds and repair body tissues.

iii.      Food regulates body process.