ashu's Blog

Daily Diet Tips

Posted on: October 30, 2010

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This tip sheet, organized according to food groups, is a guide to choosing a diet low in saturated fat and cholesterol. The chart lists the number of servings recommended for each day plus examples of typical serving sizes. Click on individual food groups for more information.

FOOD GROUP

NUMBER
OF
SERVINGS

SERVING SIZE±

Lean Meat, Poultry, Fish, and Dry Beans

< 5 ounces
per day
(leanest cuts
only)

* 5 ounces maximum per day lean meat, poultry and fish
* ½ cup cooked dry peas or beans
* ½ cup tofu

Eggs

< 2 yolks a
week*

* 1 whole egg
* Egg whites or egg substitute, unlimited

Lowfat Milk, Yogurt and Cheese

2-3

* 1 cup fat free milk or 1% milk
* 1 cup nonfat or lowfat yogurt
* 1 ounce of lowfat or fat free cheese that has 3 grams of fat or less in a serving.

Fats and Oils

< 6-8*

* 1 teaspoon soft margarine or vegetable oil
* 1 tablespoon salad dressing
* 1 ounce nuts

Fruits

2-4

* 1 piece fruit
* ½ cup diced fruit
* ¾ cup juice

Vegetables

3-5

* 1 cup leafy or raw
* ½ cup cooked
* ¾ cup juice

Breads, Cereals, Pasta, Rice and Other Grains

6-11

* 1 slice bread
* ½ bun, bagel, muffin
* 1 ounce dry cereal
* ½ cup cooked cereal, potatoes, pasta, rice, or other grains

Sweets and Snacks

Now and
then

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Pearlcuisine is a personal interest blog for publishing news articles, sharing interesting information for food,new recipies,new style and more fun

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