Plan Meals with the Basic 4 Foods Every Day

MEAT GROUP

2 servings per day

Meats, variety meat (heart, liver, kidney), poultry, eggs, fish, dry beans and peas, peanut butter.

A serving is: 2-3 oz. lean cooked meat; 2 eggs; 1 cup cooked dry beans or peas; 4 tablespoons peanut butter.

This protein-rich group, good for growth and repair of body tissues; healthy muscles, skin, organs, blood and hair; also gives us iron, niacin, riboflavin, and thiamine.

BREAD-CEREAL GROUP

4 servings per day

Whole grain, enriched, and restored breads (check labels); also cereals, flour, macaroni, rice, wheat, rolled oats, and baked goods.

A serving is: 1 slice bread, ½ cup cooked cereal, grits, macaroni, or rice, 1 oz. enriched ready-to-eat cereal.

These supply food energy, protein, iron, and B vitamins.

MILK GROUP

Some for everyone

Children to 9 2-3 cups

9-12 3 cups

Teenagers 4 cups

Adults 2 cups

Women

pregnant 3 cups

nursing 4 cups

Cheese can be used as part of the milk to provide calcium for strong bones and teeth; riboflavin, and vitamin D when milk is fortified.

VEGETABLE-FRUIT GROUP

4 servings per day

Citrus fruits, tomatoes, strawberries, cabbage, cantaloupe, for vitamin C.

Vegetables—yellow or dark green—carrots, sweet potatoes, broccoli, spinach, etc. for vitamin A.

This group builds healthy gums, body tissues, and skin; better vision, and good growth.

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