Eat 7 - 9 portions of fruits, vegetables, and whole grains each day along with fat-free or low-fat milk products.

fruits

Eat 2 - 3 servings of fruit and 2 -3 servings of vegetables every day

Choose variety; select from dark green, orange, legumes, starchy and other vegetables several times a week

vegetables

Eat 3 or more small servings of whole grain products daily

grains

Consume 3 cups of fat-free or low-fat milk or equivalent every day

dairy

Source: United States Department of Health & Human Services