Source: Institute of Medicine. Dietary Reference Intakes: The essential guide to nutrient requirements. Washington (DC): The National Academies Press; 2006.
Grains
Women: 3-5 Servings
Men: 4-8 Servings
.5 cup brown rice = 1 serving
.5 cup oatmeal = 1 serving
3 cups popcorn = 1 serving
1 cup wheat cereal flakes = 1 serving
1 slice wheat bread = 1 serving
5 wheat crackers = 1 serving
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Protein
Women: 5.5 Servings
Men: 6.5 Servings
1 small steak = 3-4 Servings
1 chicken breast = 3 Servings
3 eggs = 3 Servings
1 oz of nuts (12 almonds, 24 pistachios) = 2 Servings
1 cup split pea or lentil soup = 2 servings
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Dairy
Women: 3 Servings
Men: 3 Servings
1 cup milk = 1 serving
1 cup yogurt = 1 serving
2 cups cottage cheese = 1 serving
2 slices processed cheese = 1 serving
1.5 cups ice cream = 1 serving
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Vegetables
Women: 4.5 servings
Men: 5 servings
3 5″ crowns of broccoli = 1 serving
2 medium carrots = 1 serving
2 cups cooked spinach = 1 serving
1 large tomato = 1 serving
1 cup cooked beans = 1 serving
