What makes up a Serving?

Whole Grains group~~~~~~~~1 ounce cereal, 1 slice of bread, 1/2 bagel, bun or muffin, 1/2 cup of cooked pasta or grain

Vegetables group~~~~~~~~~~1 cup raw or half a cup cooked vegetables

Nuts and Beans group~~~~~~4 ounces of tofu or tempeh, 1/2 cup of cooked beans, 8 ounces of soy milk, 2 tablespoons of nut butter

Fruit group~~~~~~~~~~~~~~~1 piece of fresh fruit, 3/4 cup of fruit juice

Dairy group~~~~~~~~~~~~~~~low fat dairy suggested, 1 cup of skim milk, 1 cup of yogurt, 1 1/2 ounces of cheese (replacements work)

Fats group~~~~~~~~~~~~~~~~as little as possible

8-10 glasses of pure water daily, fresh air, sunshine, exercise, positive attitude, family & friends, and values