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Your calorie needs are about 2,600 calories a day. Below are the U.S. Department of Agriculture (USDA) guidelines for your daily recommended amount of each food group.
Eat a variety of vegetables each day.
Aim for these amounts each week:
2½ cups dark green vegetables
7 cups red or orange-colored vegetables
2½ cups dry beans and peas
7 cups starchy vegetables
5½ cups other vegetables
Eat a variety of fruits each day.
Go easy on fruit juices.
Good choices of fruits include:
Choose whole grains whenever you can.
Aim to eat at least 4½ ounces of whole grains each day:
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
Unsalted nuts and seeds
Choose less high-fat and red meat.
Source: USDA MyPlate, www.choosemyplate.gov
Your allowance for oils is 8 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 360 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.
Aim for at least 30 minutes of physical activity most days of the week or 150 minutes of exercise a week.
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.
Daily MyPlate Goal
What You Ate Today
7 Half-cups or 7 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.
4 Half-cups or 4 Servings
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.
9 Servings or 9 Ounces
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.
3 Servings or 3 Cups
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.
6½ Servings or 6½ Ounces
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)
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