Table 1.

Summary of recommendations for eating plans^*

Whole Foods macrobiotic-style eating plan	Moderate Fat eating plan
Daily	Daily
Whole grains: at least 6 servings	Breads, cereals, pasta and starchy vegetables: 6 or more servings
Vegetables: 5–7 servings	Fruits and vegetables: 5 or more servings
Beans or legumes, tofu, tempeh: 2–4 servings	Low-fat milk and dairy products: 4 servings
Oil: 3 tablespoons	Lean meat, poultry, eggs, and fish: no more than 6 oz
Avoid meat, poultry, eggs and dairy	Fats and oils: no more than 2–3 tablespoons/d, preferably mono-/ polyunsaturated
Avoid sugar and cakes, muffins and other sweets made with white flour and sugar
Weekly
Fruit: 3–5 pieces/week	Choose snacks, desserts and beverages low in fat and calories
Fish: 3–4 times/week
Seeds and nuts: 4–6 times/week

^*‘Servings’ are serving sizes as stated in MyPyramid/MyPlate (www.ChooseMyPlate.gov).