Daily Food Guide

Daily Food Guide 1

The table below lists the recommended daily servings for all five major food groups. Use it as a guide for a healthy diet, nutritious but low in fat.

Food Group Recommended Servings
Per Day
What is a Serving ?
Bread, cereals, and other grains At least 6 – 1 slice of bread or
– 1/2 bagel or
– 1/2 cup of cooked pasta or rice, or
– 1 ounce of dry cereal or
– 3 cups of popcorn
Vegetables At least 3 – 1/2 cup of cooked or raw vegetables, or
– 1 cup of raw, leafy vegetables, or
– 3/4 cup of juice
Fruit At least 2 – 1medium-sized fruit, or
– 1 cup of melon cubes or berries, or
– 3/4 cup of juice, or
– 1/2 banana
Low-fat milk, cheese and yogurt At least 2 – 1cup of milk or yogurt, or
– 1 1/2 ounces of natural cheese, or
– 2 ounces of processed cheese
Lean meat, poultry, fish and meat alternatives 5 to 7 ounces – 2 to 3 ounces of cooked meat, poultry or fish, or
– Equivalent to 1 ounce of meat : 1 egg, or 1/2 cup of cooked dried beans, or 2 tablespoons of peanut butter


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