When planning your diet, try to include a variety of foods from each of the food groups below (amounts shown = 1 serving):
Dairy Products
2 servings daily
| Grains & Cereals
5 servings daily (wholegrain products preferred) |
Milk
Cheese
Yogurt | 1 cup
1 slice
1/2 cup | Bread
Rice
Cereal
Noodles
Beehoon | 1 cup
1/2 cup
5 tbsp
1/2 cup
1/2 cup |
|
|
Legumes, Nuts & Seeds
2 servings daily
4 servings for vegans
(ovo-vegetarians - add 2 eggs)
| Vegetables
2 servings of fruits + 4 servings of vegetables (1 serving of dark green variety) daily |
Beans
Nuts (any kind)
Seeds (any kind)
Beancurd
Soy Bean Milk (fortified)
| 7 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp | Broccoli
Orange
Spinach
Grapefruit
Tomato
Cantaloupe
Carrot
Banana | 1/2 cup
1 small
1/2 cup
1/2 small
1 medium
1 medium
1/2 cup
1 small |
|
More from Source:
http://www.cgh.com.sg/Health_Library/Health_Information/Pages/HealthLibraryDetails.aspx?DID=220
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