Low-Fat Dairy
Your Daily Goal*
2 to 3 servings (24 to 36 g)
Tasty Ideas
- 6 ounces nonfat plain yogurt (14 g)
- 1 cup skim milk (12 g)
- 6 oz nonfat plain Greek yogurt (7 g)
- 1 oz shredded reduced-fat cheddar (1 g)
*Recommendations are based on an 1,800-calorie diet.
More: 7 Healthy Milk Alternatives
Refined Grains
Your Daily Goal*
0 to 2 servings (0 to 30 g) Count these toward your grains, beans and starchy veg goal.
Tasty Ideas
- 1 flour tortilla (6 inches; 18 g)
- 1/2 small plain bagel (17 g)
- 1/4 cup cooked white rice (13 g)
- 1 slice white bread (12 g)
*Recommendations are based on an 1,800-calorie diet.
More: Why Are Carbs Important?
Sweets and Treats
Your Daily Goal*
1 serving Carb amounts vary; limit to 150 to 250 calories.
Tasty Ideas
- 1 brownie (2-inch square; 26 g)
- 1/2 cup chocolate ice cream (19 g)
- 2 medium chocolate chip cookies (16 g)
- 1 oz potato chips (14 g)
*Recommendations are based on an 1,800-calorie diet.
More: 5 Best Carbs for Athletes
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