*Be sure to include a good source of vitamin B12, such as fortified cereals or vitamin supplements.
Whole Grains
Vegetables
5 or more servings a day
4 or more servings a day
This group includes bread, rice, pasta, hot or cold
cereal, corn, millet, barley, bulgur, buckwheat
groats, and tortillas. Build each of your meals
around a hearty grain dish—grains are rich in
fiber and other complex carbohydrates, as well
as protein, B vitamins, and zinc.
Vegetables are packed with nutrients; they
provide vitamin C, beta-carotene, riboflavin,
iron, calcium, fiber, and other nutrients. Dark
green leafy vegetables such as broccoli, collards,
kale, mustard and turnip greens, chicory, or
bok choy are especially good sources of these
important nutrients. Dark yellow and orange
vegetables such as carrots, winter squash, sweet
potatoes, and pumpkin provide extra betacarotene. Include generous portions of a variety
of vegetables in your diet.
+
Serving size: ½ cup hot cereal • 1 ounce dry
cereal • 1 slice bread
+
Serving size: 1 cup raw vegetables • ½ cup
cooked vegetables
+ Serving numbers are suggestions only. Eat a variety of plant foods throughout the day.
2011, the USDA revised its recommendations with MyPlate, a plan
that reduces the prominence of animal products and vegetable
fats. But because regular consumption of such foods—even in
lower quantities—poses serious health risks, PCRM recommends
instead the Power Plate, based on the New Four Food Groups.
The major killers of Americans—heart disease, cancer, and
stroke—have a dramatically lower incidence among people
consuming primarily plant-based diets. Weight problems—a
contributor to a host of health problems—can also be brought
under control by following the Power Plate recommendations.
Try the Power Plate an