Servings a day?

by Francis and Yisel and Keandya

How many servings from each food group do I need each day?

Grains : At least half of your servings should be whole grain and at least 6 servings a day.

Grains, the largest food group in many nutrition guides, includes oats, barley and bread. Cookies, however, are categorized as sugars.


Vegetables : Eat a variety of veggies and at least 3-4 servings per day.

An image of a selection of vegetables to illustrate foods from this food group.


Fruits : Eat variety of fruits and at least 4 servings per day.

Fruit. Dairy foods – milk, yoghurt, cheese and calcium fortified soy-based alternatives

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Fat-free or low-fat dairy Products

Fat-free or low-fat dairy Products: 2-3 servings per day

dairy products

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Lean meats, poultry, and seafood

Lean meats, poultry, and seafood: 3-6 oz (cooked) per day no more than 6 oz.

Protein Foods

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Fats and oils

Fats and oils : use veggie oil most often and at least 2 servings per day .

Cooking and salad oils, butter, margarine, shortening, ghee, coconut cream/milk, meat fat, nuts, avocado pear, Jamaican ackee.

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Nuts, seeds, and legumes

Nuts, seeds, and legumes :at least 3-4 servings per week.

Additionally, there are some plant foods that are significant sources of protein. These are the legumes, grains, some vegetables, nuts and seeds.

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Sweets and added sugars

Sweets and added sugars: 0 servings per week.

Many of the foods and beverages Americans eat and drink contain empty calories — calories from solid fats and/or added sugars. Solid fats and added sugars ...

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