How much and What foods we have to take?

Cereals and breads

4 servings of enriched or whole grain cereals and breads

One serving equals 1 slice of bread; 1 small biscuit or muffin; 1 cup of potatoes, pasta, or rice; 3/4 to 1 cup of flaked or puffed cereal; or 1/2 cup of cooked cereal.

Fruits and vegetables

4 servings, including one of citrus fruit or tomatoes and one of dark green or leafy vegetable

One serving equals 1/2 cup of canned or cooked fruit; 1 fresh peach, pear, etc.; 1 cup of fresh berries or cherries; 1/2 cup of cooked vegetables; or 1 cup uncooked leafy vegetables.

Meat and protein rich foods- 2 servings of meat, fish, poultry, eggs, or cheese

 Occasionally nuts, dried beans, peas may be substituted for the meats. 

One serving equals 3 oz. of lean, cooked meat; or 3 eggs; or 3 slices (ounces) of cheese. Foods selected each day from each of the four groups provide balance; and by varying the choices within each group, you can expect to achieve a desirable averaging of intake of trace elements as well as other essential nutrients. 

For the same reason, it is a good idea, we suggest, for you to sample unusual foods whenever you can-internal organs such as liver, kidney, heart, sweetbreads, sea-foods, Italian and Chinese vegetables, and other national dishes.