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Food Group
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Servings
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Serving Size:
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Nutrition Tip:
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Legumes, Eggs, Soy-based Meat Substitutes and
Nuts/Seeds
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2-3
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½ c. cooked dry beans, peas or lentils
3 oz. soy-based meat substitute
¼ c. tofu or tempah
1 egg or 2 egg whites
2 T. nuts, seeds, peanut butter, other nut butter or seed
butter
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Select tofu set with calcium sulfate for a calcium
bonus: ½ cup can have as much calcium as 1 cup of milk
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Milk or Milk Substitute
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4
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1 c. milk or yogurt
1 c. calcium- & vitamin D-fortified soy milk or soy yogurt
1 ½ oz. cheese or soy cheese
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Protect your bones: Calcium-fortified juice,
cereals and calcium-rich plant foods like collard greens and
tofu with calcium sulfate can also help meet calcium needs.
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Grains
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8 -11
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1 slice bread
1/2 c. pasta or rice
1 oz. ready-to-eat cereal
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Check the label: Look for 100% whole grain breads
and fortified cereals. Whole grains provide fiber, vitamins,
minerals and protein.
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Vegetables
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4-5
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¾ c. juice
1 c. raw, leafy greens
½ c. chopped cooked vegetables
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Eat plenty of nutrient-rich dark green, deep red
and yellow-orange vegetables for vitamins A and C
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Fruits
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3-4
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¾ c. juice
¼ c. dried fruit
½ c. fresh or canned
1 medium-size piece
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Vitamin C-rich foods like strawberries & orange
juice boosts iron absorption from iron-rich foods like legumes
and iron-fortified cereals
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Added Fats & Sugars
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As needed for extra calories
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Tannins in tea and coffee reduce iron absorption,
so avoid overdoing these beverages.
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