The Five Food Groups
Build a balanced diet with proper portions from each food group
Fruits
Recommended: 2-3 servings per day
Nutritional Benefits
- •Rich in vitamins, minerals, and antioxidants
- •High in dietary fiber for digestive health
- •Low in calories, supports weight management
- •Reduces risk of chronic diseases
Best Choices
- ✓Berries (blueberries, strawberries, raspberries)
- ✓Apples and pears
- ✓Oranges and citrus fruits
- ✓Bananas and melons
Serving Size: 1 medium fruit, 1 cup berries, or ½ cup dried fruit
Vegetables
Recommended: 3-5 servings per day
Nutritional Benefits
- •Packed with vitamins and minerals
- •Excellent source of dietary fiber
- •Contains phytonutrients and antioxidants
- •Very low calorie, supports weight loss
Best Choices
- ✓Dark leafy greens (spinach, kale, broccoli)
- ✓Red and orange vegetables (carrots, peppers, tomatoes)
- ✓Starchy vegetables (sweet potatoes, corn)
- ✓Legumes (beans, peas, lentils)
Serving Size: 1 cup raw or ½ cup cooked vegetables
Grains
Recommended: 4-6 servings per day (make half whole grains)
Nutritional Benefits
- •Primary energy source (carbohydrates)
- •Contains B vitamins and minerals
- •Whole grains provide fiber and sustained energy
- •Supports brain function and concentration
Best Choices
- ✓Whole wheat bread and pasta
- ✓Oatmeal and whole grain cereals
- ✓Brown rice and quinoa
- ✓Whole grain crackers and popcorn
Serving Size: 1 slice bread, 1 cup cereal, or ½ cup cooked grains
Proteins
Recommended: 2-3 servings per day
Nutritional Benefits
- •Builds and repairs muscles and tissues
- •Essential for immune function
- •Promotes satiety and reduces hunger
- •Supports hormone and enzyme production
Best Choices
- ✓Lean meats (chicken, turkey, lean beef)
- ✓Fish and seafood (salmon, tuna, shrimp)
- ✓Eggs and legumes (beans, lentils, peas)
- ✓Nuts, seeds, and nut butters
Serving Size: 3 oz cooked meat, 1 egg, ½ cup beans, or 2 tbsp nut butter
Dairy
Recommended: 2-3 servings per day
Nutritional Benefits
- •Excellent source of calcium for bone health
- •Contains vitamin D for calcium absorption
- •Provides protein for muscle maintenance
- •Supports teeth and bone strength
Best Choices
- ✓Low-fat or fat-free milk
- ✓Greek yogurt and plain yogurt
- ✓Low-fat cheese and cottage cheese
- ✓Fortified plant-based alternatives
Serving Size: 1 cup milk or yogurt, 1.5 oz cheese
Tips for a Balanced Diet
- 1.Eat the Rainbow: Choose a variety of colorful fruits and vegetables to maximize nutrient intake
- 2.Make Half Your Plate Produce: Fill half your plate with fruits and vegetables
- 3.Choose Whole Grains: Replace refined grains with whole grain options
- 4.Vary Your Protein: Include different protein sources throughout the week
- 5.Watch Portion Sizes: Use smaller plates and be mindful of serving sizes
- 6.Stay Hydrated: Drink plenty of water throughout the day
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