Grains- 1/2 should be whole grains, 6-9 oz
Fruits- 2 cups
Vegetables- 2 1/2- 3 1/2 cups: 1 folic acid- bean, oranges, dark green leafy veggies, 1 Vit C- strawberries, kiwi, cabbage, 1 Vit A- deep yellow/dark green leafy, carrorts, yams, spinach
Meat and beans- 5 1/2- 61/2 oz
Dairy- 3 servings; 1 cup milk/yogurt, 2 cups cottage cheese, 1/3 cup hard cheese, frozen togurt, skim milk best
Caffeine- controversial, <300 mg/ 24 hrs
Nutrasweet, equal- ok unless have PKU
Fish- no shark, swordfish, king mackerel, tilefish. Only 12 oz/week
No blue cohosh, juniper, pennyroyal, rosemary, sage, raspberry, thuja