Serving Sizes - Your Plate

Grains:

• Make at least half of your grains whole grains
• Include foods like brown rice, oatmeal, whole grain/whole wheat bread, whole grain/whole wheat tortillas.
• Check the ingredient list for the words "whole grain" or "whole wheat". The label must say 100% whole wheat on the package. 

Vegetables:

• Make at least half of your plate vegetables (or fruits)
• Any vegetable or 100% vegetable juice counts (raw, cooked, dried/dehydrated, canned)
• Make sure you vary your vegetables

Fruits:

• Make at least half of your plate fruit (or vegetables)
• Any fruit or 100% fruit juice counts

Dairy:

• Includes milk, yogurt, cheese, fortified soy milk
• Switch to fat-free or low fat (1%) milk
• When recipes call for sour cream substitute plain yogurt or use fat-free evaporated milk instead of cream
• Milk and yogurt have more potassium and less sodium than most cheeses

Protein:

• Meat, poultry, seafood, beans/peas, eggs, processed soy products, nuts, and seeds
• Select a variety of protein foods (include at least 8 oz of cooked seafood per week; unless your physician advises you not to)

Oils:

• Oils are fats that are liquid at room temperature
• 6 teaspoons or less are allowed per day
• Choose healthy oils like olive, fish, canola, etc.
• Most healthy oils are high in monounsaturated and/or polyunsaturated fats, and low in saturated fats
• Oils are important to your daily diet and should not be eliminated completely