TABLE 3.

Plant-based nutrition food groups

Food group	Foods	Serving size	Servings per day
Vegetables: include a variety of colors from the rainbow: red, yellow, orange, green, and purple	Artichokes, asparagus, beets, bok choy, broccoli, Brussels sprouts, cabbage (all colors), carrots, cauliflower, celery, collards, cucumbers, eggplant, endive, garlic, ginger, green beans, kale, lettuce, mustard and turnip greens, okra, onions, parsnips, peppers, potatoes (all varieties), pumpkin, radishes, spinach, squash (all varieties), tomatoes, turnip, watercress	1 cup raw½ cup cooked	≥3 to 5 or more servings or unlimited
Fruits	Apples, apricots, bananas, berries, citrus fruit, cherries, dates, grapes, kiwi fruit, kumquats, mangos, papayas, peaches, pears, pineapples, plums, pomegranates, melons, raisins	1 medium1 cup chopped2 tablespoons dried	2 to 4 or more servings
Whole grains: choose whole grain versus refined as much as possible	Amaranth, barley, bread, buckwheat, bulgur, cereal (hot or cold), corn, millet, oats (rolled, steel cut, or groats), pasta, popcorn (air-popped), quinoa and tortillas	½ cup any cooked grain¾ cup dry cereal1 slice bread1 tortilla	5 to 8 or more servings
Legumes	Anasazi beans, adzuki beans, baked beans, black beans, chickpeas, dahl, hummus, lima beans, lentils, navy beans, peas, pinto beans, soy milk, tempeh, and tofu	¼ cup hummus¼ cup dry legumes½ cup cooked beans, lentils, peas, tofu, tempeh1 cup soy milk	2 or more servings
Nuts and seeds	Almonds, Brazil nuts, cashews, hazelnuts, macadamia, peanuts, pinons (pine nuts), pistachios, walnuts, and seeds: pumpkin, sunflower, hemp, flax, and chia	Limit to:1 ounce2 tablespoons nut butter	1 serving or less
Herbs and spices	Fresh or dried herbs and spices without salt added	unlimited
Water and tea	Water or herbal teas without sugar added	8 ounces	8 servings