| Food Group | Servings | Serving sizes |
| Cereals and their products | 6–11 | 1 slice, 1/4 Arabic flat bread, 30 g cornflakes, 1/2 cup cooked cereals (rice, wheat oat, macaroni), 6 small crackers (use whole meal cereals). | Vegetables | 3–5 | 1 cup raw leafy vegetables or cooked vegetables, 3/4 cup vegetable juice. | Fruit | 2–4 | 1 medium piece of fruit (banana, apple, mango, pear), 1/2 cup fresh, frozen or canned fruit, 3/4 cup fruit juice. | Milk and dairy products | 2-3 | 1 cup of milk, laban or yoghurt, 43 g of cheese, 1 tablespoon cream cheese (use low fat dairy product). | Meat, chicken, fish, eggs, legumes and nuts | 2–4 | 50–80 g of meat, chicken or fish, one egg, 2 tablespoons of peanut butter, 1/2 cup legumes, 1/3 cup nuts, 2 tablespoons of seeds. |
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