Vegetables and fruits

300-500g of vegetables

200-350g of fruit

Equivalent to: a medium-sized apple+a small bowl of berries+a bowl of fruit radish+a bowl of cooked green leafy vegetables.

cereal

250-400g of grain.

Equivalent to: a steamed bread+a burrito+a whole wheat bread+a bowl of rice.

Low fat dairy products

300 grams of low fat dairy products

Equivalent to: a cup of milk or soybean milk+a cup of yogurt+a third cup of grated cheese.

protein

40-75g of livestock and poultry, fish and shrimp.

40-50g of eggs

Equivalent to: a slice of salmon or chicken chops or steaks+an egg+twelve almonds+a small bowl of tofu.