Image by FotoosVanRobin via Flickr

Lean Meat chicken OR FISH

Do not eat more than 6 serving for this type a food a day.

A serving is :

one ounce cooked meat, skinless chicken or fish. Also 1 serving is an egg.

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FATS AND OILS

2 to 3 serving a day

1 serving constitutes;

1 Tablespoon of low fat margarine

1 teaspoon margarine

1 teaspoon vegetable oil

2 Tablespoons of salad dressing

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NUTS, SEEDS AND DRIED BEANS

Four to five servings a week

A serving is:

1/3 cup nuts

2 Tablespoons peanut butter

a half of a cup of dried beans

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GRAINS 6 to 8 servings a day  grains are whole grain wheat bread, cereals cooked and dry, brown rice, and pasta.

1 slice of bread

1 cup dry cereal

1/2 cup cooked cereal

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Dairy  2 or 3 servings; low fat

a cup of  skim or low fat milk

1 cup yogurt

1 1/2 ounces cheese

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Fruit4-6 servings daily

moderately sized fruit

1/2 cup of frozen or canned fruit

1/2 cup fruit juice

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sweets

five or less servings a week

Tablespoonor sugar

teaspoon of jam or jelly