Food Group |
2005 USDA Daily Amount |
Serving equivalent |
Fruit |
4 - 1/2 c Servings | 1/2 cup fresh, frozen, or canned fruit 1 med fruit 1/4 cup dried fruit 1/2 cup fruit juice |
Vegetable |
5 - 1/2 c Servings/day with Dark Green Vegetables: 3 c/week Orange Vegetables: 2 c/week Dry Beans & Peas: 3 c/week Starchy Vegetables: 3 c/week Other Vegetables: 6 1/2 c/week |
1/2 cup of cutup raw or cooked vegetable 1 cup raw leafy vegetable 1/2 cup vegetable juice |
Dairy |
3 - 1 c Servings | 1 cup lowfat/fatfree milk, yogurt 1 1/2 oz of lowfat or fatfree natural cheese 2 oz of lowfat or fatfree processed cheese |
Meat and Beans |
5.5 - 1 oz servings | 1 ounce of cooked lean meats, poultry, fish 1 egg 1/4 cup cooked dry beans or tofu, 1 tb peanut butter, 1/2 oz nuts or seeds |
Grain |
Minimum of 3 oz Whole Grain 6 - 1 oz Servings Total |
1 slice bread 1 cup dry cereal 1/2 cup cooked rice, pasta, cereal |
Oils |
6 - 1 ts Servings | 1 tb lowfat mayo 2 tb light salad dressing 1 ts vegetable oil |
Discretionary Calorie |
267 calories Solid fats: 18 gm Added sugars: 8 ts |
Food Group |
Food Family |
Disease Fighting Foods - Medically Demonstrated |
Fruit |
Actinidiaceace | Chinese Gooseberry, Kiwi |
| Banana (Musae) | Banana, Plantain | |
| Citrus (Rutacea) | Angostura; Citrange; Citron; Grapefruit (Pink); Kumquat; Lemon; Lime; Orange; Tangerine ; Clementine, Ugli Fruit | |
| Grape (Vitaceae) | Brandy, Champagne, Cognac, Crème of Tartar, Grape (Grape Leaf), Raisin, Wine, Wine Vinegar | |
| Heath (Ericaceae) | Cranberry (Stevens, Early Black, and Ben Lear best), Blueberry, Huckleberry, Wintergreen | |
| Mulberry (Artocapaceae) | Breadfruit, Fig, Hops, Mulberry | |
| Pineapple (Bromeliaceae) | Pineapple | |
| Pomegranate (Lythraceae) | Pomegranate | |
| Rose (Rosaceae-Ranunculaceae) | Almond (Almond Butter), Apple (Granny Smith & Fuji of the best,Apple Blossom, Apple Cider, Apple Vinegar, Apple Pectin), Apricot, Blackberry, Boysenberry, Cherry, Dewberry, Loganberry, Nectarine, Peach (Peach Blossom), Pear (Pear Blossom), Plum (Plum Blossom), Prune, Raspberry, Rose Petal, Strawberry, Youngberry, Quince | |
Vegetable |
Amaranthaceae | Agar-Agar, Dulse, Irish Moss, Kelp, Nori, Other Seaweeds, Spirulina |
| Camelliaceae | Black Tea, Camellia Flower, Green Tea, Oolong Tea, White Tea | |
| Composite Family (Compositae) | Absinthe, Artichoke, Calendula Peta, Chamomile (Petals), Chicory (Chicory Flower), Dandelion (Dandelion Petals, Dandelion Greens), Endive, English Daisy Petal, Escarole, Head Lettuce, Leaf Lettuce, Oyster Plant, Ox-eye Daisy Petal, Salsify, Sesame Seeds (Tahini), Shungiku Chrysanthemum Petal, Sunflower (Sunflower Seeds, Sunflower Bud, Sunflower Petal), Marsh Thistle Flower, Milk Thistle Flower, Musk Thistle Flower, Veronica, Yarrow | |
| Fungi | Mushrooms (Asian varieties shiitake and maitake best, enoki, oyster, pine, straw), Bakers Yeast, Brewers Yeast, Antibiotics | |
| Ginger (Zingiberaceae) | Arrowroot, Cardamom, Ginger, Turmeric | |
| Goosefoot (Chenopodiaceae) | Beet, Beet Sugar, Chard (Swiss, Red, Green, Rainbow), Kochia, Lambs Quarters, Spinach, Quinoa | |
| Gourd (Cucurbitacea) | Casaba, Cantaloupe, Cucumber, Honey Dew, Muskmelon, Pawpaw, Papaya, Persian Melon, Pumpkin (Pumpkin Seed, Pumpkin Blossom), Winter Squash(Hubbard, Acorn, Butternut, the richer the color the more nutrients), Summer Squash, Squash Blossom), Vegetable Marrow, Watermelon | |
| Laurel (Lauraceae) | Avocado(Florida healthiest), Bay Leaves, Camphor, Cinnamon, Laurel, Sassafras. | |
| Lily (Leguminosae) | Asparagus, Chives (Chive Blossom), Garlic, Leek, Onion, Shallot, Sparsparilla, Yucca, (Yucca Petals) | |
| Morning Glory (Convolvulaciae) | Jicama, Sweet Potato, Yam | |
| Mustard (Cruciferae) | Arugula (Arugula Blossom), Broccoli (Broccoli Blossom, Broccoli Sprouts), Brussel Sprouts, Bok Choy Cabbage, Cauliflower, Celery Cabbage, Chinese Cabbage, Collard, Colza Shoots, Diakon, Kale, Kohlrabi, Kraut, Horsetail, Horse Radish (Horse Radish Sprouts), Hyssop, Mustard (Seeds, Mustard Greens), Napa, Radish (Radish Flower, Radish Sprouts), Rutabaga, Turnips, Turnip Greens, Watercress, Wild Turnip (Rape), Yu Choy | |
| Nightshade (Solanaceae) | Anaheim Pepper, Banana Pepper, Brinjal, Capsicum, Cayenne, Eggplant, Ground Cherry, Habanera Pepper, Hatch Pepper, Bell Pepper, Chili Pepper, Green Pepper, Jalapeno Pepper, Mealy Potato, Red Pepper, Sweet Pepper, Paprika, Pepino, Pimento, Potato (All Varieties except Sweet Potato), Tabasco, Thorn Apple, Tomato | |
| Parsley (Palmaceae) | Angelica (Angelica Blossom, Root, Seeds, Stems, Wild Celery), Anise, Carrots, Celery, Celeriac, Chervil (Chervil Flower), Caraway, Celery Seed, Cilantro, Coriander, Cumin, Dill (Dill Flower), Fennel (Fennel Blossom), Parsley, Parsnips, Sweet Cicily, Water Celery | |
Dariy |
Mammal | Low Fat Milk, Low Fat Yogurt (with live active cultures) |
Meat and Beans |
Birch (Betulaceae) | Filbert, Hazelnut (Hazelnut Butter) |
| Cashew (Anacardiaceae) | Cashew (Cashew Butter), Mango, Pistachio | |
| Crustaceans | Crab, Crayfish, Crawfish, Lobster, Prawns, Shrimp | |
| Fowl | Chicken, Duck, Emu, Guinea Fowl, Grouse, Pheasant, Quail, Ostrich, Partridge, Prairie Chicken, Pea Fowl, Pigeon, Snipe, Turkey, Woodcock. Egg whites are included in this category. | |
| Mollusk | Abalone, Clam, Conch, Mussel, Oyster, Periwinkle, Quahog, Scallop, Snail, Squid | |
| Salt Water Fish | Amberjack, Anchovy, Striped Bass, Blue Fish, Cod, Drum, Flounder, Grouper, Halibut, Hake, Herring (Sardine), Mackerel (Tuna), Mahi Mahi, Mullet, Orange Roughy, Pompano, Salmon, Salt Water Trout, Sheephead, Snapper, Swordfish, Whiting | |
| Stercula | Cocoa, Cola Bean, Chocolate (Cocoa) | |
| Walnut (Juglandaceae) | Butternut, Hickory Nut, Pecan (Pecan Nut Butter), Walnut (Walnut Butter, Black Walnut, English Walnut) | |
| Legume (Leguminosae) | Acacia, Acacia Gum, Adzuki Bean, Alfalfa, Alfalfa Bean Sprouts, Arabic, Black Turtle Beans, Black-eyed pea, Carob (St. John's Bread), Cassia, Fava Beans, Fenugreek, Field Pea, Garbanzo Bean (Chick Pea), Great Northern Bean, Green Bean, Green Pea, Guar Gum, Jack bean, Jicama, Karaya Gum, Kidney bean, Lentil, Licorice, Lima bean, Locust Bean Gum, Mung Bean (Mungo Beans, Mung Bean Sprouts), Navy Bean, Peanut, Peanut oil, Pinto Bean, Soybean (Lecithin, Tofu, Soy Milk, Soy Sauce, Tamari, Soy Pasta, Soy Protein, Soy Grits, Natto, Miso, Edemame), Split Pea, String Bean, Talca Gum, Tamarind, Tonka bean, Tragancanth Gum, Urd Flour | |
Grains |
Buckwheat (Polygonaceae) | Buckwheat, Garden Sorrel, Rhubarb |
| Grains, Grasses, Cereal | Bamboo Shoots, Barley (Barley Malt), Cane sugar (white sugar, brown sugar, raw sugar, Molasses), Chestnut, Water Chestnut, Couch Grass, Corn (Corn Meal, Corn Syrup, Cornstarch, Grits, Hominy, Pasole, Popcorn), Lemon Grass, Ling Nut, Millet, Oats (Oat Meal, Oat Groats, Oat Straw), Rice (Wild Rice, Brown Rice, White Rice, Rice Syrup, Rice Pasta, Rice Milk), Rye, Sorghum, Tapioca, Wheat (Bulgur Wheat, Bran, Farina, Sprouted Wheat, Wheat Berries, Wheat Grass Juice, Wheat Germ, Soy Sauce unless Wheat Free) | |
Oil |
Flax (Linaceae) | Linseed oil, flaxseed, flaxseed oil |
| Olive (Oleaceae) | Lilac Petal, Olive (Black Olive, Green Olive), olive oil | |
Disc |
Honey | Honey (be careful if allergic to bee venom). |