| Food
Group |
What
Counts as a Serving |
Fats,
oils, sweets
Use sparingly |
Use sparingly. Use fats
or oils low in saturated, or hydrogenated fat, or Trans-fats. |
Milk,
Yogurt, Cheese
2-3 servings daily |
- 1 cup milk;
- 1 cup/8 ounces yogurt;
- 1.5 ounces natural cheese;
- 2 ounces processed cheese.
- See also Calcium in Vegan Diet |
Dry Beans,
Nuts, Seeds, Eggs and Meat Substitutes
2-3 servings daily |
- soy milk 1 cup;
- cooked dry beans or peas, 1/2 cup;
- 1 egg or 2 egg whites;
- nuts/seeds 2 Tbsp;
- tofu or tempeh - 1/4 cup;
- peanut butter - 2 Tbsp. |
Vegetables
3-5 servings daily |
- 1/2 cup cooked/raw vegetables;
- 1 cup leafy raw vegetables;
- 1/2 cup cooked peas/beans/legumes;
- 3/4 cup vegetable juice. |
Fruits
2-4 servings daily |
- 1 medium apple, banana,
orange;
- 1/2 grapefruit;
- melon wedge;
- 3/4 cup fruit juice;
- 1/2 cup chopped fruit;
- 1/4 cup dried fruit; |
Breads,
grains
6-11 servings daily |
- 1 slice bread;
- 1/2 hamburger bun or English muffin;
- 1 small roll, muffin, or biscuit;
- 5-6 small crackers;
- 1/2 cup cooked cereal, rice, pasta, noodles;
- 1 ounce ready-to-eat cereal. |
