Number of Servings
Check 1 box
per serving
Healthy Tips
Vegetables
5 or more servings a day
1 serving =
½ cup cooked
1 cup raw
How many
servings did
you eat today?
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Add a tossed salad to your lunch, and ll half your
plate with vegetables at dinner to help you eat
enough vegetables.
Baby carrots and grape tomatoes make great snacks!
Fruits
2–3 servings a day
1 serving =
1 small piece
½ cup cut up
2 tablespoons dried
How many
servings did
you eat today?
o o o
To eat your daily fruit servings, have a piece of fruit
at breakfast and add one or two more during the
day for snacks.
Try a dierent fruit every few days!
Whole Grains/Starchy Vegetables
6 servings a day
1 serving =
⅓ cup cooked whole-grain pasta,
cereal, or brown rice
½ cup potato
How many
servings did
you eat today?
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Choose more whole wheat, oats, barley, brown rice,
and quinoa.
Choose cereals with less than 10 grams of sugar per
serving.
Protein, Legumes/Beans,
& Nuts
5–6 servings a day
1 serving =
½ cup beans or legumes
¼ cup nuts
1 ounce lean meat/sh
1 egg or 2 egg whites
1 ounce reduced-fat hard cheese
How many
servings did
you eat today?
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o o
Include a serving of beans or nuts daily.
Choose plant proteins more often: beans, peas,
lentils, nuts, seeds, and soy products (tofu, soy milk).
Choose sh (preferably wild), shellsh, or skinless
chicken or turkey.
Use healthier cooking methods: broil, grill, steam, or
sauté in a small amount of healthy oil (olive or canola).
Low-Fat Milk/Dairy
2–3 servings a day
1 serving =
1 cup milk or nondairy option,
like soy milk
6 ounces yogurt
How many
servings did
you eat today?
o o o
Choose fat-free or 1% dairy products.
Fats
4 servings a day
1 serving =
1 teaspoon oil
1½ teaspoons of nut butters
(almond, peanut)
⅛ avocado (2 tablespoons)
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servings did
you eat today?
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Choose foods rich in healthy fats, such as sh,
walnuts, olive oil, and axseeds.
Limit saturated and avoid trans fats (partially hydro-
genated), such as fats found in fatty meats, whole-
fat milk, cream, butter, margarine, and processed
baked and snack foods.
Water
8 servings a day
1 serving =
8 ounces
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servings did
you have today?
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Other:
Servings Food Log
Track by Servings
©2017 Southern California Permanente Medical Group. All rights reserved. Center for Healthy Living (2/17) kp.org/healthybalance
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