Eat a balanced diet that contains a variety of foods. That way you will probably get all the vitamins and other nutrients you need. A balanced diet should include: Three to five servings of vegetables. One serving equals: 1 cup of raw, leafy greens 1/2 cup of other vegetables. Two to four servings of fruits. One serving equals: One medium apple, orange, or banana 1/2 cup of small or diced fruit 3/4 cup of juice. Six to eleven servings of carbohydrates. These include breads, cereals, rice, and pastas. The following each count as one serving: One slice of bread Half of a bun, bagel, or English muffin 1 ounce of dry cereal 1/2 cup of cooked cereal, rice, or pasta. Two to three servings of dairy products, such as milk, yogurt, and cheese. One serving equals: 1 cup of milk or yogurt About 1 1/2 ounces of cheese. Two to three servings of protein. This includes meat, poultry, fish, dry beans and peas, eggs, and nuts. One serving equals: 3 ounces—the size of a deck of cards—of cooked lean beef or chicken One medium egg 1 cup of dry beans. Home | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B6 | Vitamin B12 | Folate | Vitamin C | Vitamin D | Vitamin E | Vitamin K | Fast Health Tips Directory