The American Heart Association suggests getting six daily servings of grains, four of vegetables, four of fruit and two of dairy. A healthy diet also consists of 3 to 6 ounces of cooked meat, two daily servings of fats, four weekly servings of nuts or legumes and fewer than five of sweets.
Portion sizes vary by food group. For instance, one slice of bread, 1 ounce of dry cereal or 1/2 cup of cooked rice constitutes a portion of grains. For vegetables, 1 cup of leafy vegetables, 1/2 cup of cut vegetables or 1/2 cup of vegetable juice constitutes a portion. A portion of fruit is one medium fruit, 1/4 cup of dry fruit and 1/2 cup of either fresh or frozen fruit or fruit juice.
The AHA suggests using only fat-free or low-fat dairy products in a healthy diet. A dairy portion consists of 1 cup of milk or yogurt or 1.5 ounces of cheese. Likewise, meats should be lean. A serving of fats consists of 1 teaspoon of margarine or vegetable oil, 1 tablespoon of mayonnaise or 1 tablespoon of salad dressing.
For weekly portions of nuts and legumes, example portions sizes include 1.5 ounces of nuts, 2 tablespoons of peanut butter or 1/2 cup of dry beans. Concerning sweets, 1 tablespoon of sugar, jelly or jam constitutes a portion size.