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
- Approximate Daily Amounts, Adjust According to Appetite and Activity
Teens 14 to 18 yrs - Approximate Daily Amounts, Adjusted According to Appetite and Activity
Adults 19 to 30 yrs - Approximate Daily Amounts, Adjusted According to Appetite and Activity in
Adults 31 to 50 - Approximate Daily Amounts, Adjusted According to Appetite and Activity in
Adults 51 to 70 yrs
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 teaspoon | Butter, ghee, lard, drippings |
| 1 tablespoon | Cream 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.
- Sedentary: less 30 minutes a day of moderate physical activity.
- Moderate: at least 30 up to 60 minutes a day moderate physical activity.
- Active: 60 or more minutes a day of moderate physical activity.
| Teen Female: 14 to 18 yrs | Teen Male: 14 to 18 yrs. | Food Group | ||
| Sedentary | 1 1/2 cups | 2 cups | Fruit | |
| Moderate | 2 cups | 2 cups | ||
| Active | 2 cups | 2 to 2-1/2 cup | ||
| Sedentary | 2 1/2 cups | 2-1/2 to 3 cups | Vegetables | |
| Moderate | 2 1/2 cups | 3 to 3-1/2 cups | ||
| Active | 3 cups | 3-1/2 to 4 cups | ||
| Sedentary | 6 ounce/ servings | 6 to 8 ounce/ servings | Grains | |
| Moderate | 6 to 7 ounce/ servings | 8-10 ounce/ servings | ||
| Active | 8 ounces/ servings | 10 ounces/ servings | ||
| Sedentary | 5 ounces/ servings | 5-1/2 to 6-1/2 ounces/ servings | Meat/Beans | |
| Moderate | 5-1/2 to 6 ounces/ servings | 6-1/2 to 7 ounces/ servings | ||
| Active | 6-1/2 ounces/ servings | 7 ounces/ servings | ||
| Sedentary | 3 to 4 cups | 3 to 4 cups | Milk | |
| Moderate | 3 to 4 cups | 3 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 | ||
| Sedentary | 1-1/2 to 2 cups | 2 cups | Fruit | |
| Moderate | 2 cups | 2-1/2 to 2 cups | ||
| Active | 2 cups | 2 1/2 cup | ||
| Sedentary | 2-1/2 cups | 3 to 3-1/2 cups | Vegetables | |
| Moderate | 2-1/2 to 3 cups | 3 1/2 cups | ||
| Active | 3 cups | 4 cups | ||
| Sedentary | 6 ounce/ servings | 9 to 8 ounce/ servings | Grains | |
| Moderate | 6 to 7 ounce/ servings | 9 to 10 ounce/ servings | ||
| Active | 8 ounce/ servings | 10 ounce/ servings | ||
| Sedentary | 5 to 5-1/2 ounce/ servings | 6 1/2 ounce/ servings | Meat/Beans | |
| Moderate | 5-1/2 to 6 ounce servings | 6-1/2 to 7 ounce/ servings | ||
| Active | 6 1/2 ounce/ servings | 7 ounce/ servings | ||
| Sedentary | 3 to 4 cups | 3 to 4 cups | Milk | |
| Moderate | 3 to 4 cups | 3 to 4 cups | ||
| Active | 3 to 4 cups | 3 to 4 cups | ||
| Sedentary | 5 to 6 teaspoons | 7 to 8 teaspoons | Fats and Oils | |
| Moderate | 6 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 | ||
| Sedentary | 1 1/2 cups | 2 cups | Fruit | |
| Moderate | 2 cups | 2 cups | ||
| Active | 2 cups | 2 1/2 cup | ||
| Sedentary | 2 1/2 cups | 3 cups | Vegetables | |
| Moderate | 2 1/2 cups | 3 to 3-1/2 cups | ||
| Active | 3 cups | 3-1/2 to 4 cups | ||
| Sedentary | 6 ounce/ servings | 8 to 7 ounce/ servings | Grains | |
| Moderate | 6 ounce/ servings | 9 to 10 ounce/ servings | ||
| Active | 7 ounce/ servings | 10 ounce/ servings | ||
| Sedentary | 5 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 | ||
| Sedentary | 3 cups | 3 cups | Milk | |
| Moderate | 3 cups | 3 cups | ||
| Active | 3 cups | 3 cups | ||
| Sedentary | 5 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 | |
| Moderate | 1 1/2 cups | 2 cups | ||
| Active | 2 cups | 2 to 2 1/2 cup | ||
| Sedentary | 2 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 | |
| Moderate | 6 ounce/ servings | 7 to 8 ounce/ servings | ||
| Active | 6 to 7 ounce/ servings | 8 to 10 ounce/ servings | ||
| Sedentary | 5 ounce/ servings | 5 to 6 ounce/ servings | Meat/Beans | |
| Moderate | 5 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 | |
| Moderate | 5 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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