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What you need every day

The foods and serving sizes presented below will provide the daily nutrients that are considered important for achieving and maintaining a healthy weight and good health, and preventing disease.

Fruits and vegetables: 10 servings daily
Here's how to get your daily 10 using two of our recipes.
- Roasted Herb Salmon (page 133): 2 servings (when served with the spinach)
- Stir-Fry Mu Shu Vegetables With Chicken (page 128): 2 servings
- 1 cup chopped Romaine lettuce salad: 1 serving
- 10 baby carrots: 1 serving
- 1 cup raw broccoli florets: 1 serving
- 1 orange: 1 serving
- 1 banana: 1 serving
- 1 peach OR 1 nectarine OR 1 apple: 1 serving

Whole grains: 8-10 servings daily
With this list, you can get your daily dose using our recipes and a few extras.
- Roasted Herb Salmon: 1 serving (when served with the quinoa)
- Stir-Fry Mu Shu Vegetables With Chicken: 3 servings (when served with the brown rice)
- Thai-Style Tofu Kebabs (page 135): 1 serving
- 1 cup Cheerios or Raisin Bran cereal: 1 serving
- 1/2 cup cooked bulgur wheat OR 1/2 cup cooked barley: 1 serving
- 2 slices whole-grain bread: 2 servings

Fish: three 3-ounce servings each week
- Roasted Herb Salmon: 1 serving
- Stir-Fry Mu Shu Vegetables With Shrimp (replace chicken with shrimp; see "recipe note" on page 128): 1 serving
- Tuna sandwich (made with 3 ounces of white or light tuna in water): 1 serving

Soy foods:
1-2 servings a day
- Thai-Style Tofu Kebabs: 1 serving
- 1 cup light calcium-fortified soy milk: 1 serving

Calcium-rich foods
Strive for 1,000 milligrams per day, or 1,200 mg per day if you are over the age of 50. Try to eat at least one serving of a calcium-rich food from a nondairy source. These options can help meet your daily requirements.
- Roasted Herb Salmon (when served with the quinoa): 238 mg
- 1 cup calcium-fortified orange juice OR 1 cup calcium-fortified soy milk: 300 mg
- 1 cup nonfat milk: 316 mg OR 1 cup yogurt: 383 mg
- 1 cup Total cereal: 333 mg

Fat
In a 2,000-calorie-a-day diet, fat should make up less than 30 percent (or 66 g) of the total calories. Of that, less than 10 percent (22 g) should come from saturated and trans fats, with the remaining 20 percent coming from heart-healthy fats, like monounsaturated fats and omega-3 fatty acids. Here's an example of how you can keep your fat intake percentages where they should be for the day using our recipes along with a few other healthful foods.
- Roasted Herb Salmon (served with spinach and quinoa): 24% calories from fat (10 g; 1.7 g saturated)
- Thai-Style Tofu Kebabs: 22% calories from fat (9 g; < 1 g saturated)
- 1 ounce almonds (14 g fat; 1 g saturated)
- 1 teaspoon olive or sesame oil (4.5 g fat; < 1 g saturated)
- 1 tablespoon peanut butter (8 g fat; 1.5 g saturated)
- 1/2 avocado (15 g fat; 2.5 g saturated)

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