My Daily Food Group Guide Tips

Check with your dietitian for your personalized food group goals.

Grains/ Starchy Foods

Try to make 50% or more of the grains that you eat whole grains.

Starchy Foods

- 1 cup raw or cooked/canned vegetables

- 1 cup, whole or mashed, cooked beans, peas, or lentils


Non-Starchy Vegetables___cup (s)

1 cup from the Vegetable Group counts as:

- 1 cup raw or cooked/canned vegetables; or

- 2 cups leafy salad greens; or

- 1 cup 100% vegetable juice

Fruits___cup (s)

1 cup from the Fruit Group counts as:

- 1 cup raw, frozen, or cooked/canned fruit; or

- 1/2 cup dried fruit; or

- 1 cup 100% fruit juice

Protein ___ounces

1 ounce from the Protein Foods Group counts as:

- 1 ounce cooked/canned lean meats, poultry, or seafood; or

- 1 egg; or

- 1 Tbsp peanut butter; or

- 1/4 cup cooked beans or peas; or

- 1/2 ounce nuts or seeds

Dairy___cup (s)

1 cup from the Dairy Group counts as:

- 1 cup milk/ plant-based milk; or

- 1 cup yogurt; or

- 1 1/2 ounces natural cheese or 2 ounces processed cheese