• Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day
• 1 ounce is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta

Eat 6 ounces every day *

• Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens
• Eat more orange vegetables like carrots and sweet potatoes
• Eat more dry beans and peas like pinto beans, kidney beans, and lentils

Eat 2-1/2 cups every day *

• Eat a variety of fruit
• Choose fresh, frozen, canned, or dried fruit
• Go easy on fruit juices

Eat 2 cups every day *

• Go low-fat or fat-free when you choose milk, yogurt, and other milk products
• If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages

Get 3 cups every day; for kids aged 2 to 8, it's 2 cups *

*For a 2,000-calorie diet, you need the amounts listed above from each food group.