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Essentials Group Omega-3 fatty acids 1-2 servings. Vitamin B12 to meet recommended intakes. Vitamin D2 to meet recommended intakes Omega-3 fatty acids   1 tsp flax oil, 4 tsp canola oil, 3 Tbsp walnuts Vitamin B12 Fortified foods or supplements Vitamin D   Fortified food or supplements

Fortified-Soymilk & Alternates Group  6-8 servings ½ cup fortified soymilk ¼ cup firm calcium-set tofu ½ cup calcium-fortified   orange juice 1 cup cooked, or 2 cups raw, of high calcium greens (kale, collards, Chinese greens, broccoli, okra) 1 cup high calcium beans, (soy, white, navy, Great    Northern, black turtle beans)

Beans & Bean Alternates Group (beans, tofu, nuts & seeds) 2-3 servings 1 cup cooked legume (beans, lentils, dried peas) 1 serving veggie 'meat' (1 burger or 'hot dog', 2-3 lunch slices) ¼ c nuts & seeds 2 cups soymilk

Fruit Group 2 or more servings 1 medium apple, banana, orange, pear ½ cup fruit ¾ cup fruit juice ¼ c dried fruit

Vegetable Group 3 or more servings ½ cup vegetables 1 cup salad ¾ cup vegetable juice

Grain Group (bread, cereal, whole grains & pasta) 6-11 servings 1 slice of bread 1 oz cereal ½ cup cooked grains, cereal or pasta 2 Tbsp wheat germ

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