Suggested Guidelines For Creating A Diet

6 to 11 portions daily of whole-grain and enriched breads and cereals, such as cooked or ready to eat cereals, bread, macaroni, grits, spaghetti, crackers, noodles, and rice. These, it says, 'Contributes complex carbohydrates (starch and fiber) and significant amounts of protein, B vitamins, and iron'.

3 to 5 servings daily of vegetables - including dark green, deep yellow, and starchy vegetables - and their juices. These, it says: 'Provides vitamins and minerals that complement other food sources. Good sources of Vitamin C include tomatoes, broccoli, and brussel (sic) sprouts. Good sources of Vitamin A include carrots, broccoli, spinach, greens, pumpkin, and sweet potatoes.

2 to 4 servings daily of fruits and their juices, which are, apparently a 'Good source of many vitamins and minerals. Good sources of vitamin C include citrus fruits and their juices, melons, and strawberries. Apricots are good sources of vitamin A.'

3 servings daily of Milk, yogurt, and all types of cheese which 'Provides calcium. Also contains protein, vitamin A, and riboflavin (B2 ).'

2 to 3 servings daily of Beef, pork, lamb, poultry, fish, eggs, dry peas, dry beans, peanuts, peanut butter. These, the advice says, are a 'Good source of protein.