BREAD MEAT GROUP VEGETABLE FRUIT GROUP CEREAL GROUP MILK GROUP. 2 or. Some milk for everyone. 4 or more servings. 4 or more servings

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1 FOOD GUIDE

2 MILK GROUP Some f everyone Children under 9. 2 to cups Children 9 to 12 me cups Teenagers... 4 me cups Adults... 2 me cups MEAT GROUP 2 VEGETABLE FRUIT GROUP 4 me servings lndude- A citrus fruit other fruit vegetable imptant f vitamin C A dark-green deep-yellow vegetable f vitamin A--ot least every other day Other vegetables and fruits, including potatoes BREAD CEREAL GROUP 4 me servings Whole grain, enriched, rested Plus other foods as needed to complete meals and to provide additional food energy and other food va~ues

3 A Daily Food Guide Each day our food should supply us with many different nutrients- Protein f growth and f repair of the body. Minerals and vitamins f growth and to keep the body functioning properly:. Fat and carbohydrate f energy. Most foods contain me than one nutrient. But no single food contains all the nutrients in the amounts we need. Therefe, choosing foods wisely means selecting kinds that together supply nutrients in the amounts needed. This Daily Food Guide is one way to choose food wisely. With it, you can get the nutrients needed from a variety of everyday foods. HOW TO USE THIS GUWE In using this Daily Food Guide you select the main part of your diet from four broad food groups. To this you add other foods as needed to make your meals me appealing and satisfying. Some pointers to guide you in using this plan: Choose at least the minimum number of servings from each of the broad food groups. Serving sizes may differ-small f young children, extra large ( seconds) f very active adults teenagers. Pregnant and nursing women also require me food from these groups. Make choices within each group accding to suggestions given on the following pages. Foods within each group are similar, but not identical, in food value.

4 Choose the additional foods to round out your meals both from foods in the four groups and from foods not listed in these groups. These additional foods should add enough calies to complete your food energy needs f the day. Children need enough food energy to suppt nmal growth; adults need enough to maintain body weight at a level most favable to health and well being. Try to have some meat, poultry, fish, eggs, at each meal. VEGETABLE-FRUIT GROUP Coatrlbutlon to Diet All vegetables and fruit. This guide emphasizes those that arc valuable as sources of vitamin C and vitamin A. Source. o/ flilamin C Good 1ou1ces.-Grapcfruit grapefruit juice; ange ange juice; cantaloup; guava; mango; papaya; raw strawberries; broccoli; brusscls sprouts: green pepper; sweet red pepper. foit 1ou1cc1.-Honcydcw melon: lemon; tangerine tangerine juice; watermelon; asparagus tips; raw cabbage; collards; garden cress; kale; koltlrabi; mustard greens; potatoes and swc~ocs cooked in the jacket; spinach; tomatoes tomato juice; turnip greens. Saure o/ flilamin..4 Dark-green and deep-yellow vegetables and a few fruits, namely: Apricots, broccoli, cantaloup, carrots, chard, collards, cress, kale, mango, persimmon, pumpkin, spinach, swectpototocs, turnip greens and other darkgreen leaves, winter squash. Fruits and vegetables arc valuable chiefly because of the vitamins and minerals they contain. In this plan, this group is counted on to supply nearly all the vitamin C needed and over half of the vitamin A. Vitamin C is needed f healthy gums and body tissues. Vitamin A is needed f growth, nmal vision, and healthy condition of skin and other body surfaces. Amo-'8 Reeommendetl Choose 4 me servings every day, including: I serving of a good source of vitamin C 2 servings of a fair source. serving, at least every other day, of a good source of vitamin A. If the food chosen f vitamin C is also a good source of vitamin A, the additional serving of a vitamin A food may be omitted. The remaining I to me servings may be of any vegetable fruit, including those that arc valuable f vitamin C and vitamin A. Count as I serving: Y2 cup of vegetable fruit; a ption as dinarily served, such as I medium apple, banana, ange, potato, half a medium grapefruit cantaloup, the juice of I lemon. MILK GROUP Foods Included Milk. fluid whole, evapated, skim, dry, butter. Cheese cottage; cream; cheddartype--natural processed. Ice cream. Contrlhutlon to Diet Milk is our leading source of calcium, which is needed f bones and teeth. It also provides high-quality protein, riboflavin, vitamin A, and many other nutrients. Amounts Recommended Some every day f everyone. Recommended amounts are given below in terms of whole fluid : Part all of the may be fluid skim, butter, evapated, dry. Cheese and ice cream may replace part of the. The amount of either it will take to replace a given amount of is figured on the basis of calcium content. Common ptions of various kinds of cheese and of ice cream and their equivalents 1n calcium are: I-inch cube cheddar- = V2 cup type cheese V2 cup cottage cheese = 2 tablespoons cream cheese = I table- l!j = 8-ounce cups Children under Children 9 to 12 Teenagers.... Adults Pregnant women... Nursing mothers to me me me me me cup ice cream l!j cup spoon V4 cup

5 OTHER FOODS To round out meals and meet energy needs, almost everyone will use some foods not specified in the four food groups. Such foods include unenriched, refined breads, cereals, flours; sugars; butter, margarine, other fats. These often are ingredients in a recipe, are added to other foods during preparation at the table. Try to include some vegetable oil among the fats used. Prepared by Consumer and Food Economics Research Division Agricultural Research Service Washington, D. C. Issued March :f U.S. GOVERNMENT PRINTING OFFICE, Slightly revised May 1967 F sale by the Superintendent of Documents, U.S. Government Printing Office, Washington, D.C Price 5 cents; $.75 per 100

E.6.1Aiaboma. The. i7cooperative Extension Service

E.6.1Aiaboma. The. i7cooperative Extension Service 61789 1\7' '1\J!SJa/\!UO wnqnv a::>!mas UO!SUaJX3 a/\!jeladoo:::> eweqej\7' U0111J1nN 1fl spoo:j-1s!ujouo:j::j 3UJOH :QctlpJld SSJ.I1!.::J 09t 3H NJR:)JI:) The E.6.1Aiaboma i7cooperative Extension Service