Nutrition & Diet Recommended servings per day

veganworldpower

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Lifestyle
  1. Vegan
Food groups and recommended servings per day.
Food group​
Recommended servings per day​
Vegetables, all types including starchy vegetables​
Ad libitum, with a variety of colors represented​
Fruits, all types​
2–4 servings (1 serving = 1 medium piece of 1/2 cup)​
Whole grains (e.g., brown rice, quinoa, oats)​
6–11 servings (1 serving = 1/2 cup cooked or 1 slice whole grain bread)​
Legumes (beans, lentils, peas, soy foods)​
2–3 servings (1 serving = 1/2 cup cooked)​
Leafy green vegetables (e.g., broccoli, cabbage, lettuce)​
At least 2–3 servings (1 serving = 1 cup raw or 1/2 cup cooked)​
Nuts (e.g., almonds, pecans, walnuts)​
1–2 ounces​
Seeds (e.g., chia, flax, hemp seeds)​
1–3 tablespoons​
Fortified plant milks (e.g., almond, soy, rice)​
Optional, 2–3 cups​
Fresh herbs and spices​
Optional, ad libitum​
 
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Too many grains. 1 - 3 should do it.
Too few veggies. 5 servings would be better. and spread out among both cruciferous, leafy green, and just misc veggies

This is from Dr. Gregars's daily dozen.
 
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