Balanced Diet Chart for Adults

The chart contains a good combination of food items for a healthy diet, and hence it's a balanced diet chart for vegetarians as well as non-vegetarians.

Food Group	Number of Servings Each Day	Example of One Serving
Grains	Breakfast cereals, rice, pasta, bread, and noodles. Emphasize on whole grains. 1 ounce equivalent equals: 1 slice of bread or small muffin, 1 cup of dry cereal and ½ cup cooked cereal, rice, pasta	6-8 ounce equivalents (the lower number is the serving for a 2000 calorie diet, the higher number for 2400 calorie diet>
Vegetables	Tomatoes, potatoes, carrots, green peas, squash, broccoli, spinach, green beans, sweet potatoes. 1 cup raw leafy vegetables = ½ cup	2.5 - 3.5 cups
Fruits	Apricots, bananas, dates, grapes, grapefruit, oranges, orange juice, mangoes, melons, peaches, pineapples, plums, berries	1.5 - 2 cups
Dairy	Milk, yogurt, and cheese The following count as 1 cup: 1½ ounces of natural cheese and 2 ounces of processed cheese	3 cups
Meat, eggs, nuts, and beans	Meat, poultry, fish, eggs, dry beans, and nuts. 1 ounce equivalent equals: 1 ounce of cooked lean meat, poultry, or fish, 1 egg, ½ oz. of nuts or seeds, 1 tbsp peanut butter, ¼ cup cooked dried beans or tofu	5.5 - 6.5 ounce equivalents
Oils	Soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (olive, canola, safflower, corn)	27 - 31 grams
Discretionary Calorie Allowance	After selecting nutrient dense foods from the above list, there is still room for a few more calories. Fat and added sugar are always counted as discretionary calories	267 - 362 calories

Courtesy website