Main content Recommended Servings for Adults

    Recommended Servings for Adults



    Topic Overview

    You can use the Reference USDA food guide Opens New Window Reference Click here to see an illustration. Opens New Window to make healthy choices about what you eat. The chart below shows the recommended amounts for adults to eat from each food group. These amounts are based on a diet of 1,600 to 2,400 calories a day.

    For a food guide that shows how much to eat from each food group based on your specific calorie needs, go to the website www.ChooseMyPlate.gov.

    Sample foods

    Food group

    Amount needed each day

    Grains

    5–8 ounces

    1 ounce is equal to:

    • 1 slice of bread.
    • 1 small (6 inch) tortilla.
    • 1 cup dry cereal.
    • ½ cup cooked rice, cooked pasta, or cooked cereal.

    Vegetable

    2–3 cups

    1 cup is equal to:

    • 1 cup raw or cooked vegetables.
    • 2 cups raw, leafy greens.
    • 1 cup (8 fl oz) vegetable juice.

    Fruit

    1½–2 cups

    1 cup is equal to:

    • 1 cup fresh, frozen, or canned fruit.
    • 1 large apple, orange, or banana.
    • 1 cup (8 fl oz) 100% fruit juice.
    • ½ cup dried fruit.

    Dairy

    3 cups

    1 cup is equal to:

    • 1 cup (8 fl oz) milk or yogurt.
    • 1½ ounces hard cheese.
    • 2 ounces processed cheese.

    Protein foods

    5–6½ ounces

    1 ounce is equal to:

    • 1 ounce meat, poultry, or fish.
    • 1 egg.
    • 1 tablespoon peanut butter.
    • ½ ounce nuts (12 almonds or 7 walnut halves).
    • ¼ cup cooked dried beans, peas, or lentils.
    • ¼ cup tofu.



    By: Reference Healthwise Staff Last Revised: Reference July 19, 2011
    Medical Review: Reference Sarah Marshall, MD - Family Medicine
    Reference Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator


    This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Reference Terms of Use. Reference How this information was developed to help you make better health decisions.


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