Eat Right to Feel Good Amount per day Breads Grains/ & Cereals 6 to 8 * of these choices Bread, tortilla, roll, pancake 1 Bagel, English muffin 1/2 • – • – Dry cereal 1 cup • – Noodles, rice, cooked cereal 1/2 cup • – Crackers 4 • – Eat more whole grain foods (like whole wheat bread, oatmeal, corn tortillas, brown rice). Vegetables 3 cups of 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 choices Fresh fruits • Canned or frozen fruits • Juice 3/4 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 2 cups pf these choices Milk 1 cup • – Cheese 11/2 ounces • – Cottage cheese 2 cups • – Yogurt, pudding or custard made with milk 1 cup • – Frozen yogurt, ice cream 11/2 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 1/4 cup • – Peanut butter 1 tablespoon • – Tofu 1/4 cup • – Eat some vegetable protein foods every day!
Eat Right to Feel Good Amount per day Breads Grains/ & Cereals 6 to 8 * of these choices • Bread, tortilla, roll, pancake – 1 • Bagel, English muffin – 1/2 • Dry cereal – 1 cup • Noodles, rice, cooked cereal – 1/2 cup • Crackers – 4 Eat more whole grain foods (like whole wheat bread, oatmeal, corn tortillas, brown rice). Vegetables 3 cups of 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 choices • Fresh fruits • Canned or frozen fruits • Juice – 3/4 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 2 cups pf these choices • Milk – 1 cup • Cheese – 11/2 ounces • Cottage cheese – 2 cups • Yogurt, pudding or custard made with milk – 1 cup • Frozen yogurt, ice cream – 11/2 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 – 1/4 cup • Peanut butter – 1 tablespoon • Tofu – 1/4 cup Eat some vegetable protein foods every day!
Be%20a%20Healthy%20Mom.docx