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Recommended Servings for Adults


Recommended Servings for Adults



Topic Overview

You can use the USDA food guide 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

58 ounces

1 ounce is equal to:

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

Vegetables

23 cups

1 cup is equal to:

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

Fruits

12 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.
  • cup dried fruit.

Dairy

3 cups

1 cup is equal to:

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

Protein foods

56 ounces

1 ounce is equal to:

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



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