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A healthy eating plan contains a wide variety of foods from the five basic food groups. Every day, you should try to eat:

6 or more servings of bread, cereal, rice, or chapatti.

One serving equals one slice of bread, 1 ounce of ready-to-eat cereal (about 1 cup of most cereals), or 1/2 cup of cooked cereal, rice, or pasta, or 1 chapatti. If you are physically active, you can eat more servings (up to 11 servings if you are very active).

3 to 5 servings of vegetables.

One serving equals 1 cup of raw leafy vegetables such as spinach, or 1/2 cup of chopped vegetables, cooked or raw.

2 to 4 servings of fruit.

One serving equals one medium piece of fruit like an apple, banana, or orange; 1/2 cup of chopped fresh, cooked, or canned fruit; 1/4 cup dried fruit; or 3/4 cup of 100-percent fruit juice.

2 servings of milk, curd, or cheese.

One serving equals 1 cup of milk or curd, 1 1/2 ounces of natural cheese. If you are 18 years or younger and pregnant, you need at least 3 servings of milk, curd, and cheese. Choose low-fat or fat-free dairy products most often.

2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts.

One serving equals 2 to 3 ounces of cooked meat, poultry, or fish-about the size of a deck of cards. Choose lean cuts and eat no more than 5 to 7 ounces of meat, poultry, or fish a day. One cup of cooked beans such as rajma, chole or 2 eggs count as a serving. 2/3 cup of nuts also equals a serving.

At least 8 glasses of water.

Drinking milk, 100-percent juice, and other non-alcoholic beverages counts toward your amount of daily water.