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    Food Pyramid Serving Sizes

    Standard Serving Sizes: use for 8yrs and older, including Adults

    For toddlers and small children, reduce serving size to 1/4 to 1/2 adult portion reference.

    Servings Sizes

    Food Group and Adult
    Serving Size
     
    Grains:  
      Choose whole grain and higher fiber products. Compare label and ingredient lists. Look for 3 grams fiber per slice bread and 5 grams fiber for all other grain products such as cereals.
    1 ounce 1 slice Bread (whole wheat is best), bagel, mini muffin, dry pasta
    6-inch diameter/golf ball pinch of dough Chapati or roti
    1/4 cup batter Dosa or crepe
    1 ounce Cold cereal, amounts will vary from 1/4 cup to 1 cup so check label for suggested serving size.
    1/2 cup cooked grains, 1/4 uncooked Oatmeal, Cream of Wheat, rice, bulgur wheat, buckwheat groats, pasta, polenta, quinoa, millet, ravi
    3/4 ounce Snack mix, whole grain crackers, pretzels
    3-inch diameter 1-Idli, 2-puries
    1/2 cup cooked, 1/4 cup uncooked Dried beans or pulses: lentils, split pea, black-eyed-peas, red beans, garbanzo, mung beans (sprouted or not), etc.
    Vegetable Group: 
    1 cup cooked
    2 cups raw
    1 cup vegetable juice
    Choose a variety of types throughout the week: green, orange, starchy and non-starchy
      Dark green: broccoli, spinach, collards, kale, mustard greens, dark raw leafy greens
      Orange: carrots, pumpkin, orange bell pepper, winter squash
      Other: cabbage, cauliflower, broccoli, okra, bitter melon, summer squash or gourd, onion, mushroom, eggplant, green beans, tomatoes, cucumber, celery, etc.
      Starchy vegetables: corn, green peas, potato (any type), plantain
    Fruit Group: 
      Choose a variety of types of fresh fruit whenever possible: Melons, berries, citrus, tropical, plums, peaches, apples, pear, kiwi, etc.
    1 C or 1 medium sized
    1/2 cup
    8 ounce
    Fresh, frozen, canned, chopped
    Juice, 100% fruit-no sugar added
    Dried fruit
    Milk Group: 
     Choose reduced or non-fat types
    1 cup or 8 ounces Milk, yogurt or buttermilk
    1 ounce (ounce) Most cheese: cheddar, jack, mozzarella, gouda
    1/4 cup Shredded cheese
    Meat and Protein Group: 
      Choose lean types
    Before eating: remove skin, fat, skim off grease after cooking
    1 ounce, cooked and trimmed Chicken or turkey, beef, pork, ham, lamb, goat, fish or shellfish, game, luncheon meat, etc. May also count cheese or vegetarian meat substitutes.
    1
    2
    1/2 cup
    Egg, extra large
    Egg whites
    Egg substitute
    1/2 cup Beans (also contain starch/carbohydrate): Black, pinto, white, kidney, chickpeas, lentils, split peas, baked beans, or refried beans
    Green soybeans/edamame (low in carbohydrate)
    1/3 cup Tofu or hummus
    1/2 ounce
    7 to 15 each
    2 tablespoons
    Nuts or seeds: pumpkin, sunflower, almonds, walnuts, pecans, pistachio, etc.
    Nut butter: peanut, almond, sunflower, sesame
    3 ounce or 1/3 cup Ricotta, cottage cheese or Paneer
    (also contain a small amount of calcium)
    Added Fats and Oils: 
      Note: food may already contain fat-chicken skin, baked goods, cheese, etc. Use all added fats sparingly or not at all if food itself contains abundant fat.
    Plant Based:Choose plant-based fats and oils most often.
    1 teaspoon Vegetable oil: Canola, olive, corn, safflower, soybean, coconut, etc.
    2 teaspoons Peanut butter or other nut butter
    1 tablespoon Salad dressing, diet margarine, nuts, seeds,
    2 tablespoons Guacamole, light salad dressing, shredded coconut
    Animal Based: Use least often or rarely
    1 teaspoonButter, ghee, lard, drippings
    1 tablespoonCream cheese or whipped butter
    2 tablespoons Half-n-half or sour cream


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    Approximate Daily Amounts, Adjust According to Appetite and Activity
    Teens 14 to 18 yrs

    Activity levels described below are in addition to usual daily activities.

    1. Sedentary: less 30 minutes a day of moderate physical activity.

    2. Moderate: at least 30 up to 60 minutes a day moderate physical activity.

    3. Active: 60 or more minutes a day of moderate physical activity.
    Approximate Daily Amounts, Adjust According to Appetite and Activity
      Teen Female: 14 to 18 yrs
    Teen Male: 14 to 18 yrs.   Food Group
    Sedentary 1 1/2 cups 2 cups  Fruit
    Moderate2 cups 2 cups   
    Active2 cups 2 to 2-1/2 cup    
    Sedentary 2 1/2 cups2-1/2 to 3 cups   Vegetables
    Moderate2 1/2 cups 3 to 3-1/2 cups    
    Active3 cups 3-1/2 to 4 cups   
    Sedentary6 ounce/ servings6 to 8 ounce/ servings   Grains
    Moderate 6 to 7 ounce/ servings 8-10 ounce/ servings   
    Active8 ounces/ servings 10 ounces/ servings   
    Sedentary5 ounces/ servings 5-1/2 to 6-1/2 ounces/ servings   Meat/Beans
    Moderate5-1/2 to 6 ounces/ servings 6-1/2 to 7 ounces/ servings   
    Active6-1/2 ounces/ servings 7 ounces/ servings  
    Sedentary 3 to 4 cups 3 to 4 cups   Milk
    Moderate 3 to 4 cups3 to 4 cups   
    Active 3 to 4 cups 3 to 4 cups   
    Sedentary 5 teaspoon 6 to 7 teaspoons   Fats and Oils
    Moderate 5 to 6 teaspoons 7 to 8 teaspoons    
    Active 7 teaspoons 8 to 11 teaspoons    
      200 to 350 250 to 650   Additional calories from extras to meet energy needs

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    Approximate Daily Amounts, Adjusted According to Appetite and Activity
    Adults 19 to 30 yrs

     Adult Female: 19 to 30 yrs
    Adult Male: 19 to 30 yrs  Food Group
    Sedentary1-1/2 to 2 cups 2 cups   Fruit
    Moderate 2 cups 2-1/2 to 2 cups    
    Active2 cups 2 1/2 cup    
    Sedentary2-1/2 cups 3 to 3-1/2 cups   Vegetables
    Moderate2-1/2 to 3 cups 3 1/2 cups    
    Active 3 cups 4 cups   
    Sedentary6 ounce/ servings 9 to 8 ounce/ servings   Grains
    Moderate6 to 7 ounce/ servings 9 to 10 ounce/ servings    
    Active8 ounce/ servings 10 ounce/ servings    
    Sedentary 5 to 5-1/2 ounce/ servings 6 1/2 ounce/ servings  Meat/Beans
    Moderate5-1/2 to 6 ounce servings 6-1/2 to 7 ounce/ servings    
    Active6 1/2 ounce/ servings 7 ounce/ servings    
    Sedentary3 to 4 cups 3 to 4 cups   Milk
    Moderate 3 to 4 cups 3 to 4 cups    
    Active3 to 4 cups 3 to 4 cups    
    Sedentary5 to 6 teaspoons 7 to 8 teaspoons   Fats and Oils
    Moderate6 teaspoons 8 teaspoons    
    Active 7 teaspoon 10 teaspoon    
      200 to 350 350 to 500   Additional calories from extras to meet energy needs

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    Approximate Daily Amounts, Adjusted According to Appetite and Activity in
    Adults 31 to 50

     Adult Female: 31 to 50 yrs
    Adult Male: 31 to 50 yrs  Food Group
    Sedentary1 1/2 cups 2 cups   Fruit
    Moderate2 cups 2 cups    
    Active 2 cups 2 1/2 cup    
    Sedentary2 1/2 cups 3 cups   Vegetables
    Moderate2 1/2 cups 3 to 3-1/2 cups    
    Active 3 cups 3-1/2 to 4 cups    
    Sedentary6 ounce/ servings 8 to 7 ounce/ servings   Grains
    Moderate 6 ounce/ servings 9 to 10 ounce/ servings    
    Active7 ounce/ servings 10 ounce/ servings    
    Sedentary5 ounce/ servings 6 to 6-1/2 ounce/ servings   Meat/Beans
    Moderate 5 ounce/ servings 6 1/2 ounce/ servings    
    Active 6 ounce/ servings 7 ounce/ servings    
    Sedentary3 cups 3 cups   Milk
    Moderate3 cups 3 cups    
    Active 3 cups 3 cups    
    Sedentary5 teaspoons 6 to 7 teaspoons   Fats and Oils
    Moderate 6 teaspoons 7 to 8 teaspoons    
    Active 6 teaspoons 8 to 10 teaspoons    
      200 to 300 350 to 500   Additional calories from extras to meet energy needs

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    Approximate Daily Amounts, Adjusted According to Appetite and Activity in
    Adults 51 to 70 yrs

     Adult Female: 51 yrs or more
    Adult Male: 51 yrs or more  Food Group
    Sedentary 1 1/2 cups 2 cups   Fruit
    Moderate1 1/2 cups 2 cups  
    Active2 cups 2 to 2 1/2 cup    
    Sedentary2 cups 2-1/2 to 3 cups   Vegetables
    Moderate 2 1/2 cups 3 cups    
    Active 2-1/2 to 3 cups 3 to 3-1/2 cups    
    Sedentary 5 ounce/ servings 6 to 7 ounce/ servings   Grains
    Moderate6 ounce/ servings 7 to 8 ounce/ servings    
    Active 6 to 7 ounce/ servings 8 to 10 ounce/ servings    
    Sedentary5 ounce/ servings 5 to 6 ounce/ servings   Meat/Beans
    Moderate5 ounce/ servings 6 to 6-1/2 ounce/ servings    
    Active 5-1/2 to 6 ounce/ servings 6-1/2 to 7 ounce/ servings    
    Sedentary 3 cups 3 cups   Milk
    Moderate 3 cups 3 cups    
    Active 3 cups 3 cups    
    Sedentary 5 teaspoons 6 teaspoons   Fats and Oils
    Moderate5 teaspoons 6 to 7 teaspoons    
    Active 6 teaspoons 7 to 8 teaspoons    
      130 to 300 250 to 400   Additional calories from extras to meet energy needs

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