To find amounts personalized for you, go to .ġ cup of raw or cooked vegetables or 100% vegetable juice 2 cups of leafy salad greensġ cup of raw or cooked fruit or 100% fruit juice ½ cup dried fruitġ slice of bread ½ cup of cooked rice, cereal, or pasta 1 cup of ready-to-eat cerealġ cup of milk, yogurt, or fortified soymilk 1½ ounces natural or 2 ounces processed cheeseġ ounce of lean meat, poultry, or fish 1 egg 1 Tbsp peanut butter ½ ounce nuts or seeds ¼ cup beans or peasĬonsuming dairy products provides health benefits, such as: Trim or drain fat from meat and remove skin from poultry to cut fat and calories.įor a adult 2,000-calorie daily food plan, you need the amounts below from each food group. If you are lactose intolerant, try lactose-free milk or fortified soymilk.Ĭhoose lean meats and ground beef that are at least 90% lean. Choose “reduced sodium” or “no-salt-added” canned veggies.Ĭhoose products that name a whole grain first on the ingredients list. Twice a week, make seafood the protein on your plate.įresh, frozen, and canned vegetables all count. Top fruit salads and baked potatoes with low-fat, plain yogurt. They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.Įat a variety of foods from the protein food group each week, such as seafood, beans, peas and nuts as well as lean meats, poultry, and eggs.Īdd beans or peas to salads (kidney or chickpeas), soups (split peas or lentils), and side dishes (pinto or baked beans), or serve as a main dish.īuy fruits that are dried, frozen, and canned (in water or 100% juice), as well as fresh fruits.Ĭheck the ingredients list on product labels for the words “whole” or “whole grain” before the grain ingredient name. Substitute whole-grain choices for refined-grain breads, bagels, rolls, breakfast cereals, crackers, rice, and pasta.Ĭhoose skim (fat-free) or 1% (low-fat) milk. At breakfast, top your cereal with bananas or strawberries add blueberries to pancakes. Use fruits as snacks, salads, and desserts. Eat more red, orange, and dark-green veggies like tomatoes, sweet potatoes, and broccoli in main dishes.

Whole milk yogurt wic approved