3. From the vegetable and fruit group: This group is divided into two main categories—those that contain large amounts of vitamin C and those that contain large amounts of beta carotene, which can be converted to vitamin A as the body needs it. You should get one to two half-cup servings of fruits and vegetables high in vitamin C.
|Rich in Vitamin C|
|Brussels Sprout||Honeydew Melon|
To meet your vitamin A requirement each day, have two half-cup servings from the beta carotene-rich fruits and vegetables. To this list add one more serving of a vegetable of your choice.
|Rich in Beta Carotene|
4. From the bread, cereal, dried beans, peas, and legumes group: Select six to 11 servings. A serving means one slice of bread, or ¼ cup cooked dried beans, peas, or legumes. A dry cereal serving should measure ¾ of a cup, and cooked cereal should measure ½ cup.