A Glass of Milk in the Morning and Evening Every Day

• A glass of 240 C.C of dairy in the morning and evening is recommended for calcium intake to maintain healthy bones. Adding dairy in cooking or consuming cheese, or no added sugar yogurt is recommended.

Fruits as Big as A Fist

• Consumption of two servings of fruits daily is recommended, favorably local and seasonal varieties.
• One serving is about the size of a fist. Cut fruit is about ½ - 1 bowl.

More Vegetables than Fruits

• One should consume more vegetables than fruits and choose seasonal, 1/3 of dark color vegetables (including dark green, yellow, orange, and red color vegetables).

Eat as Much Rice as Vegetables

• One should consume as much whole grains as vegetables and favorably the whole grains that “maintain its original state”, including at least 1/3 of unrefined whole grains, such as brown rice, whole wheat products, oats, corn, and sweet potatoes.

A Palm of Beans, Fish, Eggs, & Meat

• A handful of protein food group can provide about 1.5-2 servings. To avoid consuming too much unhealthy saturated fat, the intake order is beans>fish>eggs>meat, and should avoid processed meat products.

A Teaspoonful of Nuts & Seeds

• One serving of nuts and seeds daily is recommended.
• One serving of nuts and seeds is about a teaspoonful (about 5 almonds, 10 peanuts, 5 cashews). You can consume 1 tablespoonful of nuts and seeds daily at a time or spread out through 3 meals, 1 teaspoonful each meal (1 tablespoon = 3 teaspoons).