Servings each day: (you can only use one serving to fill one category):

1 Quart of Milk - in any form: milk, cheese, yogurt, ice cream

2 Eggs (cooked any way)

2 Servings of Protein Foods - 3 oz Meat or Fish, 1-1/2 Cup Beans, 3 oz Cheese, 1-1/2 Cup Tofu, etc.

2 Servings Green Vegetables, preferably leafy (1/4-1/2 Cup)

4 Servings of Grains, preferably whole (Whole Wheat Bread -1 slice, Tortilla - 1, Brown Rice - 1 Cup, Oatmeal - 1 Cup)

1 Vitamin C Source - Citrus Fruit/Juice, Tomato, Cantaloupe, etc.

3 Fat Servings - 1 tsp oil/butter/sour cream/mayonaise

1 Serving Other Fruit

1 Serving Other Vegetables

Each Week:

5 Servings Yellow or Orange Colored Fruit/Vegetables

1 Serving of Liver

3 Whole Baked Potatos

Water to thirst

Salt to taste