| Vegetables, all types including starchy vegetables |
Ad libitum, with a variety of colors represented |
| Fruits, all types |
2–4 servings (1 serving = 1 medium piece of 1/2 cup) |
| Whole grains (e.g., brown rice, quinoa, oats) |
6–11 servings (1 serving = 1/2 cup cooked or 1 slice whole grain bread) |
| Legumes (beans, lentils, peas, soy foods) |
2–3 servings (1 serving = 1/2 cup cooked) |
| Leafy green vegetables (e.g., broccoli, cabbage, lettuce) |
At least 2–3 servings (1 serving = 1 cup raw or 1/2 cup cooked) |
| Nuts (e.g., almonds, pecans, walnuts) |
1–2 ounces |
| Seeds (e.g., chia, flax, hemp seeds) |
1–3 tablespoons |
| Fortified plant milks (e.g., almond, soy, rice) |
Optional, 2–3 cups |
| Fresh herbs and spices |
Optional, ad libitum |
