Vegetables. 3-5 servings per day. ... Fruits. 2-4 servings per day. ... Whole Grains. 6-11 servings per day. ... Protein. 2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day. ... Dairy products. 2-3 servings (cups) per day of low-fat milk or yogurt, or natural cheese (1.5 ounces=one serving). Zinc. ... Water. ... Healthy fat.
