* Milk, yogurt, and cheese — eat at least 4 servings
* Meat, poultry, fish, dry beans, eggs, and nuts — at least 3 servings
* Vegetables — at least 3 to 5 servings
* Fruits — eat 2 to 4 servings (choose two foods high in vitamin C and folic acid, and one food high in vitamin A)
* Bread, cereal, rice, and pasta — at about 6 to 11 servings
* Fats, oils, and sweets — go easy!
This is just a guide. You may need to eat more than this based on your size and activity level.