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Nutritional Facts

Meats / Beans

6 ounces per day

• Lean beef, pork lamb, fish, shellfish, egg whites, peas, legumes, dry beans, soy protein, chicken, turkey

Milk / Dairy

2-3 servings per day

• Skim milk, fat-free milk, low-fat yogurt, fat-free cheese

Fruits / Vegetables

5 or more servings per day

• Fresh, frozen, or canned dried fruits and vegetables

Bread / Cereals / Grains

6 or more servings per day

• Whole grain bread, cereals, pasta and rice, low fat crackers

Fats / Oils

6-8 teaspoons per day

• Unsaturated vegetable oil, margarine, olive oil, fat free dips, nuts, avocado, peanut butter