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