Food Guide for Women Amounts Per Day Breads, Grains & Cereals 6 to 8 of these choices Bread, tortilla, roll, pancake 1 – Bagel, English muffin ½ – Dry cereal 1 cup – Noodles, rice, cooked cereal ½ cup – Crackers 4 – Eat more whole grain foods (like whole wheat bread, oatmeal, corn tortillas, brown rice). Vegetables 3 cups of these choices Cooked vegetables Raw vegetables Eat a dark green or orange vegetable every day, like carrots, broccoli, spinach, greens, sweet potato, or squash. Fruits 2 cups of these choices Fresh fruits Canned or frozen fruits Juice ¾ cup – Eat a good vitamin C fruit every day, like orange, strawberries, melon, mango, papaya, or WIC juices (only 1 serving of juice). Milk Products 3 to 4* of these choices ( * 4 for teens) Milk 1 cup – Cheese 1½ ounces – Cottage cheese 2 cups – Yogurt, pudding or custard made with milk 1 cup – Frozen yogurt, ice cream 1½ cups – Choose mostly nonfat or lowfat milk products. Protein Foods 6 of these choices Animal Protein Meat, chicken, turkey, fish 1 ounce – Egg 1 – Vegetable Protein Cooked dry beans, peas, lentils ¼ cup – Peanut butter 1 tablespoon – Tofu ¼ cup – Eat some vegetable protein foods every day!
Food Guide for Women Amounts Per Day Breads, Grains & Cereals 6 to 8 of these choices Bread, tortilla, roll, pancake – 1 Bagel, English muffin – ½ Dry cereal – 1 cup Noodles, rice, cooked cereal – ½ cup Crackers – 4 Eat more whole grain foods (like whole wheat bread, oatmeal, corn tortillas, brown rice). Vegetables 3 cups of these choices Cooked vegetables Raw vegetables Eat a dark green or orange vegetable every day, like carrots, broccoli, spinach, greens, sweet potato, or squash. Fruits 2 cups of these choices Fresh fruits Canned or frozen fruits Juice – ¾ cup Eat a good vitamin C fruit every day, like orange, strawberries, melon, mango, papaya, or WIC juices (only 1 serving of juice). Milk Products 3 to 4* of these choices ( * 4 for teens) Milk – 1 cup Cheese – 1½ ounces Cottage cheese – 2 cups Yogurt, pudding or custard made with milk – 1 cup Frozen yogurt, ice cream – 1½ cups Choose mostly nonfat or lowfat milk products. Protein Foods 6 of these choices Animal Protein Meat, chicken, turkey, fish – 1 ounce Egg – 1 Vegetable Protein Cooked dry beans, peas, lentils – ¼ cup Peanut butter – 1 tablespoon Tofu – ¼ cup Eat some vegetable protein foods every day!
Food%20Guide%20for%20Women.docx