Focus On The New Four Groups

The New Four Groups --Grains, Legumes, Vegetables and Fruits-- can provide you with the nutrients you needs, select 8 servings of grains, 3 servings of lgumes, at least 4 servings of vegetables, 3 serving of fruit daily. Its Important to vary the foods you choose within the foods groups, because not only is " the variety the spice of life " it helps you to cover all your nutritional based. The Food guide chart below will provide you with about 1500 calories. At teh end of this guide, you will find ways to adjust this level of calories to meet your own energy requerments.

Group	Serving Recommendations
Garins   (A serving equals about 80 kcal)  6 of your 8 servings should be from whole grain sources like wheat bread, brown rice, whole wheat pasta, bran cereal, oatmeal, etc.	You should get 8 servings a day. A servings is 1/2 cup cooked grain, like oatmeal or pasta, 1 oz of dry cereal  ( usually 3/4 cup to 1 cup), one slice of bread, or half of pita bread or tortila. Most bagels are actually four servings. Eight servings may sound like a lot, but 1 cup of oatmeal for breakfast, a sandwich with to slices of bread for lunch,  and a bowl of pasta made with 1 1/2 cups of spaghetti with a slice of franch bread meets you 8 -serving goals. Check the servings off each days!.
Legume (A servings is aquals about 1000 kcal) Have at least 1 cup of beans every day.	You should have 3 servings from legume group each day. A serving is a halp-cup of cooked beans, 1/2 cup low-fat bean spread, 1 cup low-fat soy-milk, or 1 oz. vegetarian meat subtitute. Check the servings off each days!
Vegetables (A serving equal 35-50 kcal) At least one serving should be a raw vegetable like salad or carrot sticks.	You should aim for at least 4 servings of vegetables each day. This means 1/2 cup cooked or 1 cup raw. As long as the vegetable isn't topped with fatty dressing or sauce, you can eat as many servings should be calcium-rich, dark leafy greens, such as broccoli, cale, or colllards. Check the servings off each days.
Fruit (A serving equal 80 kcal)	Aim for 3 servings of fruit each day, a serving is 1/2 cup chopped or one small of pieceof fruite. Aim for low-caloie, high-nutrition fruit like strawberries, kiwis, mangos, blueberries, peaches, plum, oranges, grapefruite, ras berries. Check the servings off each days!
Sweets (optional) One weet serving has no more than 1 gram of fat and equals 100kcal.	You should have no more 1 sweets serving per day. You sweets should be fat-free. Try fruit if your are craving sweets. Others low-fat ideas include a bowl of sweetened whole grain cereal with low-fat soymilk, a soymilk/fruit smoothie, or sauted bananas or apples (in water and a bit of maple syrup)with a little cinnamon.

If you've checked all and you're still hungry, add extra sevings of food from vegetables or bean grup to your plate. Is this too much food for you? Cut out the sweets firts, then substract a grain serving or two. However you shouldn't cut your calories too low. Most people should never go below 1200 calories per day.

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