From Glamour magazine, July 2011
How much do you need?
Five to six ounces of grains, three of which are whole (one ounce is a slice of whole wheat bread or a half cup of oatmeal).
Four to five servings of veggies (one serving is half of a large sweet potato, six baby carrots, or a cup of leafy greens).
Three to four servings of fruit (one serving is a small banana or 16 grapes).
Three cups of dairy (one is a cup of milk or yogurt, or one-and-a-half ounces of cheese).
A minimum of 100 grams of protein (think meat, beans, eggs, fish, nuts, and seeds).
One treat in the 150 to 250 calorie range (that’s a small cookie or a five-ounce glass of wine).