Fundamentals -

What is a Balanced Diet?

Group

/ Examples and Serving Size / Daily servings

Grains

/ Breakfast cereals, rice, pasta, bread, and noodles.
Emphasize whole grains.
1 ounce equivalent equals:
1 slice of bread or small muffin
1 cup of dry cereal
½ cup cooked cereal, rice, pasta / 6-8 ounce equivalents
the lower number is the servings for a 2000 calorie diet, higher number for 2400 calorie diet
Vegetables / Tomatoes, potatoes, carrots, green peas, squash, broccoli, spinach, green beans, sweet potatoes
1 cup raw leafy vegetables = ½ cup / 2.5 – 3.5 cups
Fruits / Apricots, bananas, dates, grapes, grapefruit, oranges, orange juice, mangoes, melons, peaches, pineapples, plums, berries / 1.5 – 2 cups
Dairy / Milk, yogurt, and cheese
The following count as 1 cup:
1 ½ ounces of natural cheese
2 ounces of processed cheese / 3 cups
Meat, eggs, nuts, and beans / Meat, poultry, fish, eggs, dry beans, and nuts.
1 ounce equivalent equals:
1 ounces of cooked lean meat, poultry, or fish
1 egg
½ oz. of nuts or seeds

1 Tbsp peanut butter

¼ cup cooked dried beans or tofu / 5.5 – 6.5 ounce equivalents
Oils / Soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (olive, canola, safflower, corn). / 27 – 31 grams
Discretionary Calorie Allowance / After selecting nutrient dense foods from the list above there is room for a few more calories. Fat and added sugar are always counted as discretionary calories. / 267 – 362 calories

This chart is based on recommendations from the Dietary Guidelines for America, 2005.

Recommended servings presume a moderately active life style (one that includes physical activity equivalent to walking 1.5 to 3 miles per day at 3 to 4 miles per hour in addition to light physical activity associated with typical day-to-day life.