Balanced Diet Guide
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Balanced Diet Guide
by KNIGHT RIDER CLUB Tue Jun 03, 2008 9:10 am
| Balanced Diet Guide | |
| You can get all essential nutrients by eating a balanced variety of foods each day from the food groups listed here. Eat a variety of foods in each food group and adjust serving sizes appropriately to reach and maintain desirable Milk yogurt and Cheese Servings Elements Sources 2 (adult) 3 (children) Calcium Riboflavin Protein Potassium Zinc 1 cup milk 1½ oz cheese 2 oz processed cheese 1 cup yogurt 2 cups cottage cheese 1 cup custard/pudding 1½ cups ice cream -------------------------------------------------------------------------------- Meat, poultry, fish, dry beans, eggs, and nuts Servings Elements Sources 2-3 Protein Niacin Iron Vitamin B-6 Zinc Thiamin Vitamin B-12† 2-3 oz cooked meat, poultry, fish 1½ cups cooked dry beans 4 Tbsp peanut butter 2 eggs ½-1 cup nuts -------------------------------------------------------------------------------- Fruits Servings Elements Sources 2-4 Vitamin C Fiber ¼ cup dried fruit ½ cup cooked fruit ¾ cup juice 1 whole piece of fruit 1 melon wedge -------------------------------------------------------------------------------- Vegetables Servings Elements Sources 3-5 Vitamin A Vitamin C Folate Magnesium Fiber ½ cup raw or cooked vegetables 1 cup raw leafy vegetables -------------------------------------------------------------------------------- Bread, cereals, rice, and pasta Servings Elements Sources 6-11 Starch Thiamin Riboflavin§ Iron Niacin Folate Magnesium Fiber Zinc 1 slice of bread 1 oz ready-to-eat cereal ½-¾ cup cooked cereal, rice, or pasta -------------------------------------------------------------------------------- Fats, oils, and sweets consumed Foods from this group should not replace any from the other groups. Amounts should be determined by individual energy needs. | |
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