RTC:Rural Rural Institute University of Montana

logo for Montana Disability & Health Program: Living well under the Big Sky

Personal Food Guide

Return to Eat Well to Feel Well Description of Food Guide | PDF file

Standards of Care Personal Food Guide for:

Food Group One Serving is: Suggested Servings My Needs Personal Favorites
Grains Bowl of rice  1 slice bread
½ bagel or bun
3-4 crackers
Small pancake or waffle
½ cup cooked rice or noodles
1 cup cold cereal or ½ cup hot cereal
ØLess food: 5
ØMedium amount: 6
ØMore food: 7
VegetablesBunch of radishes  ½ cup raw vegetables
½ cup cooked vegetables
1 cup leafy vegetables (lettuce)
1 small baked potato (French fries do
not count)
3/4 cup vegetable juice
ØLess food: 2½
ØMedium amount: 3½
ØMore food: 5
FruitsApple  Fresh fruit: 1 medium piece
½ cup berries or fruit slices
½ cup canned, frozen, or cooked fruit
1/4 cup dried fruit (raisins, apricots)
3/4 cup fruit juice (only 1 serving per
ØLess food: 2 ½
ØMedium amount: 3
ØMore food: 4
DairyWedges of cheese  1 cup milk
1 cup yogurt (8 oz. container);
1 cup soy milk or yogurt
1 ½ oz. (one slice) cheese
1/4 cup grated cheese
ØLess food: 2-3
ØMedium amount: 3
ØMore food: 3
Protein Roast turkey on platter

 2-3 oz. cooked meat, chicken, or fish
(about the size of the palm of the hand)
2 eggs
3-4 T. Peanut butter
1 cup cooked beans
½ cup tofu or nuts

ØLess food: 2
ØMedium amount: 2
ØMore food: 2½

Extras Slice of chocolate cake

 1 Tbl. dressing, cream or coffee
1 tsp. mayonnaise, butter or margarine
1 small handful potato or other chips
Cake: 1 cupcake-sized piece
12 oz. soda pop
½ c. ice cream or sherbet

ØLess food: 1
ØMedium amount: 1½  ØMore food: 2