Chapter 8 Making Healthy Choices 147
Copyright Goodheart-Willcox Co., Inc.
from each food group to form almost any combi-
nation of meals and snacks (Figure 8.10).
Meeting Your Daily Needs
How can the various resources be used
to help meet daily nutritional needs? An easy
way to begin is to plan menus using MyPlate
(Figure 8.11). Include the recommended number
of daily servings in your meals throughout the
day. Keep the Dietary Guidelines for Americans in
mind as you select foods.
You can use the DRIs to help you evaluate
your menu plans. These recommended nutrient
intakes can show you whether your menus will
provide you with all the nutrients you need. Be
sure to consider all beverages, condiments, and
snack foods as well as meal items.
Food Group Examples
Food Group What Counts? Typical Foods
Grains
Group
1 ounce-equivalent:
• 1 slice bread
• 1 cup (250 mL) dry cereal
• ½ cup (125 mL) cooked cereal, rice,
or pasta
Whole grains: brown rice, bulgur, oatmeal, popcorn,
whole-grain barley and corn, whole-grain cereals and
crackers, whole-wheat breads, wild rice
• Refined grains: enriched cereals, crackers, and pasta
flour and corn tortillas white breads white rice
Vegetable
Group
1 cup-equivalent:
• 1 cup (250 mL) fresh or cooked cut
vegetables
• 1 cup (250 mL) vegetable juice
• 2 cups (500 mL) raw leafy
vegetables
• Dark green vegetables: broccoli collard, turnip, and
mustard greens romaine spinach
• Red and orange vegetables: carrots, pumpkin,
sweet potatoes, winter squash, tomatoes, red
peppers, beets
• Beans, peas, and lentils: kidney, lima, and navy
beans black-eyed peas chickpeas lentils tofu
• Starchy vegetables: corn, green peas, white potatoes
• Other vegetables: bok choy, cucumbers, eggplant,
green beans, lettuce, okra, onions, pea pods, green
bell peppers, summer squash
Fruit Group 1 cup-equivalent:
• 1 cup (250 mL) fresh or canned fruit
• 1 cup (250 mL) fruit juice
• ½ cup (125 mL) dried fruit
Apples, apricots, bananas, blueberries, cantaloupe,
cherries, figs, fruit juice, grapefruit, grapes, kiwifruit,
mangoes, oranges, papayas, peaches, pineapple,
plums, raisins, strawberries, watermelon
Dairy Group 1 cup-equivalent:
• 1 cup (250 mL) milk or yogurt
• 1½ ounces (43 g) hard cheese
• 2 ounces (57 g) process cheese
• 2 cups (500 mL) cottage cheese
Buttermilk, calcium-fortified soy milk, cheese, cottage
cheese, fat-free milk, frozen yogurt, goat’s milk, ice
cream, kefir, low-fat milk, whole milk, yogurt
Protein
Foods Group
1 ounce-equivalent:
• 1 ounce (28 g) cooked lean meat,
poultry, or seafood
• 1 egg
• 1 tablespoon (15 mL) peanut butter
• ¼ cup (60 mL) cooked dry beans or tofu
• ½ ounce (14 g) nuts or seeds
Beef, beans, peas, chicken, eggs, fish, lamb, lentils,
nuts, peanut butter, pork, rabbit, refried beans, seeds,
shellfish, tofu, turkey, veal, venison
Top to bottom: ©iStock.com/maggeee ©iStock.com/JelenaAloskina ©iStock.com/Boardin1Now ©iStock.com/letterberry ©iStock.com/Bignai
Figure 8.9 Choose a variety of foods from each MyPlate food group to get your daily recommended amounts of food.
Copyright Goodheart-Willcox Co., Inc.
from each food group to form almost any combi-
nation of meals and snacks (Figure 8.10).
Meeting Your Daily Needs
How can the various resources be used
to help meet daily nutritional needs? An easy
way to begin is to plan menus using MyPlate
(Figure 8.11). Include the recommended number
of daily servings in your meals throughout the
day. Keep the Dietary Guidelines for Americans in
mind as you select foods.
You can use the DRIs to help you evaluate
your menu plans. These recommended nutrient
intakes can show you whether your menus will
provide you with all the nutrients you need. Be
sure to consider all beverages, condiments, and
snack foods as well as meal items.
Food Group Examples
Food Group What Counts? Typical Foods
Grains
Group
1 ounce-equivalent:
• 1 slice bread
• 1 cup (250 mL) dry cereal
• ½ cup (125 mL) cooked cereal, rice,
or pasta
Whole grains: brown rice, bulgur, oatmeal, popcorn,
whole-grain barley and corn, whole-grain cereals and
crackers, whole-wheat breads, wild rice
• Refined grains: enriched cereals, crackers, and pasta
flour and corn tortillas white breads white rice
Vegetable
Group
1 cup-equivalent:
• 1 cup (250 mL) fresh or cooked cut
vegetables
• 1 cup (250 mL) vegetable juice
• 2 cups (500 mL) raw leafy
vegetables
• Dark green vegetables: broccoli collard, turnip, and
mustard greens romaine spinach
• Red and orange vegetables: carrots, pumpkin,
sweet potatoes, winter squash, tomatoes, red
peppers, beets
• Beans, peas, and lentils: kidney, lima, and navy
beans black-eyed peas chickpeas lentils tofu
• Starchy vegetables: corn, green peas, white potatoes
• Other vegetables: bok choy, cucumbers, eggplant,
green beans, lettuce, okra, onions, pea pods, green
bell peppers, summer squash
Fruit Group 1 cup-equivalent:
• 1 cup (250 mL) fresh or canned fruit
• 1 cup (250 mL) fruit juice
• ½ cup (125 mL) dried fruit
Apples, apricots, bananas, blueberries, cantaloupe,
cherries, figs, fruit juice, grapefruit, grapes, kiwifruit,
mangoes, oranges, papayas, peaches, pineapple,
plums, raisins, strawberries, watermelon
Dairy Group 1 cup-equivalent:
• 1 cup (250 mL) milk or yogurt
• 1½ ounces (43 g) hard cheese
• 2 ounces (57 g) process cheese
• 2 cups (500 mL) cottage cheese
Buttermilk, calcium-fortified soy milk, cheese, cottage
cheese, fat-free milk, frozen yogurt, goat’s milk, ice
cream, kefir, low-fat milk, whole milk, yogurt
Protein
Foods Group
1 ounce-equivalent:
• 1 ounce (28 g) cooked lean meat,
poultry, or seafood
• 1 egg
• 1 tablespoon (15 mL) peanut butter
• ¼ cup (60 mL) cooked dry beans or tofu
• ½ ounce (14 g) nuts or seeds
Beef, beans, peas, chicken, eggs, fish, lamb, lentils,
nuts, peanut butter, pork, rabbit, refried beans, seeds,
shellfish, tofu, turkey, veal, venison
Top to bottom: ©iStock.com/maggeee ©iStock.com/JelenaAloskina ©iStock.com/Boardin1Now ©iStock.com/letterberry ©iStock.com/Bignai
Figure 8.9 Choose a variety of foods from each MyPlate food group to get your daily recommended amounts of food.