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.