Get Picky!

Mix and match foods you like from these basic food groups to create a menu pattern for the day. The range of servings can be used as a guide for tailoring daily calorie consumption. If you're aiming for 1,600 calories a day, choose the smaller number of servings. If your calorie allowance is 2,800 calories a day, use the larger number as your guide. Whatever your calorie allowance, the more meals or snacks you eat, the smaller the portions should be at each one.

FOOD GROUPS

• Grain Products (bread, cereal, rice, pasta) 6­11 servings
• Vegetables 3­5 servings
• Fruits 2­4 servings
• Milk (milk, yogurt, cheese) 2­3 servings
• Meat and Beans (meat, poultry, fish, dry beans, eggs, nuts) 2­3 servings
• Fats and Sugars: Eat sparingly

Source: USDA Dietary Guidelines

Tip: If you like to snack, try saving a portion or half-portion of a meal item to eat later.