MyPlate Worksheet: 1,400 Calories

Your calorie needs are about 1,400 calories a day. Below are the U.S. Department of Agriculture (USDA) guidelines for your daily recommended amount of each food group.

Vegetables

1½ cups

Fruits

1½ cups

Grains

5 ounces

Dairy

2½ cups

Protein

4 ounces

Eat a variety of vegetables each day.

Aim for these amounts each week:

1½ cups dark green vegetables
1 cup red or orange-colored vegetables
1 cup dry beans and peas
2½ cups starchy vegetables
4½ cups other vegetables

Eat a variety of fruits each day.

Go easy on fruit juices.

Good choices of fruits include:

Berries
Bananas
Apples
Melon
Dried fruit
Frozen fruit
Canned fruit

Choose whole grains whenever you can.

Aim to eat at least 2½ ounces of whole grains each day:

Bread
Cereal
Rice
Pasta
Potatoes
Tortillas

Choose low-fat or fat-free milk, yogurt, or cheese each day.

Good choices include:

Low-fat or fat-free milk or chocolate milk
Low-fat or fat-free yogurt
Low-fat or fat-free cottage cheese or other reduced-fat cheeses
Calcium-fortified milk alternatives

Choose low-fat or lean meats, poultry, fish and seafood each day.

Vary your protein, choose more:

Fish and other seafood
Lean low-fat meat and poultry
Eggs
Beans, peas
Tofu
Unsalted nuts and seeds

Choose less high-fat and red meat.

Source: USDA MyPlate, www.choosemyplate.gov

Know your limits on oils (fats) and sugars:

Your allowance for oils is 4 teaspoons a day (oil includes vegetable oil, mayonnaise, soft margarine, salad dressing, nuts, olives, avocados, and some fish).
Limit the extras (solid fats and sugars, also called “empty calories”) to 150 calories a day.
Cut back on salt (sodium). Stay under 2,300 mg sodium a day. If you have a health condition such as heart disease or high blood pressure, your doctor will likely tell you to limit sodium to no more than 1,500 mg a day.

Get moving and be active!

Aim for at least 30 minutes of physical activity most days of the week or 150 minutes of exercise a week.

MyPlate Servings Worksheet: 1,400 Calories

This worksheet tells you how many servings you should get each day from each food group, and tells you how much food makes a serving. Use this as a guide as you plan your meals throughout the day. Track your progress daily by writing in what you actually ate.

Food Group	Daily MyPlate Goal	What You Ate Today
Vegetables	3 Half-cups or 3 Servings One serving is: ½ cup cut-up raw or cooked vegetables 1 cup raw, leafy vegetables ½ baked sweet potato ½ cup vegetable juice Note: At meals, fill half your plate with vegetables and fruit.
Fruits	3 Half-cups or 3 Servings One serving is: ½ cup fresh, frozen, or canned fruit 1 medium piece of fruit 1 cup of berries or melon ½ cup dried fruit ½ cup 100% fruit juice Note: Make most choices fruit instead of juice.
Grains	5 Servings or 5 Ounces One serving is: 1 slice bread 1 cup dry cereal ½ cup cooked rice, pasta, or cereal 1 5-inch tortilla Note: Choose whole grains for at least half of your servings each day.
Dairy	2½ Servings or 2½ Cups One serving is: 1 cup milk 1½ ounces reduced-fat hard cheese 2 ounces processed cheese 1 cup low-fat yogurt 1/3 cup shredded cheese Note: Choose low-fat or fat-free most often.
Protein	4 Servings or 4 Ounces One serving is: 1 ounce cooked lean beef, pork, lamb, or ham 1 ounce cooked chicken or turkey (no skin) 1 ounce cooked fish or shellfish (not fried) 1 egg ¼ cup egg substitute ½ ounce nuts or seeds 1 tablespoon peanut or almond butter ¼ cup cooked dry beans or peas ½ cup tofu 2 tablespoons hummus