Foods generally highest in nutrient density (good first choice) Foods moderate in nutrient density (reasonable 2 nd choice) Foods lowest in nutrient density (limit selections)
Veggies-3 to 5 servings per day Serving=1/2 c cooked or raw veggies, 1 c. leafy raw veggies, 1/2c cooked legumes (aka beans); 3/4c vegetable juice (oh the V8)
Fruits: 2 to 4 serving per day Serving=Typical portion (such as 1 med. Apple, banana or orange, ½ grapefruit, 1 melon wedge); ¾ cup of juice; 1/2c berries; 1/2c diced cooked or canned fruit; 1/4c dried fruit
Meats, Poultry, Fish and Alternatives: 2 to 3 Servings per day Servings=2 to 3 of lean cooked meat, poultry, or fish Count 1 egg 1/2c legumes (beans) 4oz tofu 1/3c nuts or seeds or 2 tbs peanut butter
Dairy-Milk Cheese, and Yogurt: 2 servings per day Serving=1c Milk or yogurt 2 oz process cheese food 1 ½ oz cheese
Fats, Sweets, and Alcoholic Beverages Sparingly (kclaories)
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