Food group | Suggested daily servings | Serving sizes |
Bread, cereal, rice, pasta | 6 or more | 1 slice bread 1/2 cup cooked rice or pasta 30gr dry cereal |
Vegetables | 4 or more | 1/2 cup cooked or 1 cup raw |
Legumes and other meat substitutes | 2 to 3 | 1/2 cup cooked beans (lentils, baked beans, chickpeas, kidney beans, etc) 125 gr tofu or tempeh 250ml soy milk 2 tbl nuts or seeds |
Fruits | 3 or more | 1 piece fresh fruit 3/4 cup fruit juice |