- Fruit (3 or more servings a day) - Be sure to include at least one serving of fruit that is high in vitamin C a day-such as citrus fruits, melons, and strawberries. Most fruits are rich in fiber, contain huge amounts of vitamin C, and beta-carotene, which helps with a immense list of health problems like heart disease and cancer. However, try to have whole fruits instead of fruit juices that don't have much fiber.
Serving size: 1 medium piece of fresh fruit, 1/2 cooked fruit, 4 ounces of juice.
- VEGGIES!!! my favorite (4 or more servings a day)- Packed with nutrients such as beta-carotene, vitamin C, iron, riboflavin, calcium, fiber, and many others, vegetables are amazing and should be very prominent in your diet. Dark leafy greens like kale, spinach, mustard and turnip greens, collards, chicory, broccoli, and cabbage are especially good in providing these nutrients to your body. Carrots, winter squash, sweet potatoes, pumpkins, and other dark orange and yellow veggies provide you with extra beta-carotene. Make sure when you are picking out vegetables at the store, go for vibrant colors!
Serving size: 1 cup of raw veggies, 1/2 of cooked greens
- Whole grains (5 or more serving a day)- Bread, rice tortillas, pasta, hot or cold cereals, corn, millet, barley, and bulgur wheat make up most of the grains group. With each of your meals, build around a hearty grain. Rich in fiber, complex carbohydrates, as well as protein, B vitamins, and zinc, whole grains are very important.
Serving size: 1/2 of rice or other grain, 1 ounce of dry cereal, 1 slice of bread
- Legumes (2 or more servings a day)- As prominent sources of fiber, protein, iron, calcium, zinc, and B vitamins, legumes are an important factor to your diet. Chickpeas, baked and refried beans, tempeh, texturized vegetable protein (TVP), and even soymilk are all apart of this group.
Serving size: 1/2 cup of cooked beans, 4 ounces of tofu or tempeh, 8 ounces of soymilk
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