Lean Meat, Poultry, Fish, and Dry Beans

< 6 ounces
per day

• 6 ounces maximum per day lean meat, poultry and fish
• ½ cup cooked dry peas or beans
• ½ cup tofu

Eggs

< 4 yolks a
week*

• Two egg whites are equal to one whole egg in recipes
• Egg whites or egg substitute, unlimited

Lowfat Milk, Yogurt and Cheese

2-3

• 1 cup fat free milk or 1% milk
• 1 cup nonfat or lowfat yogurt
• 1 ounce of lowfat or fat free cheese that has 3 grams of fat or less in a serving.

Fats and Oils

< 6-8*

• 1 teaspoon soft margarine or vegetable oil
• 1 tablespoon salad dressing
• 1 ounce nuts

Fruits

2-4

• 1 piece fruit
• ½ cup diced fruit
• ¾ cup juice

Vegetables

3-5

• 1 cup leafy or raw
• ½ cup cooked
• ¾ cup juice

Breads, Cereals, Pasta, Rice and Other Grains

6-11

• 1 slice bread
• ½ bun, bagel, muffin
• 1 ounce dry cereal
• ½ cup cooked cereal, potatoes, pasta, rice, or other grains

Sweets and Snacks

Now and
then