Recommended Servings for Adults
Overview
The chart below shows the USDA MyPlate recommendations for each food group. These amounts are for adults who need 1,600 to 2,400 calories a day.
Recommended amounts
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Food group
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Amount needed each day
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Grains
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5 to 8 ounces
1 ounce is equal to:
- 1 slice of bread.
- 1 small (6-inch) tortilla.
- 1 cup dry cereal.
- ½ cup cooked rice, cooked pasta, or cooked cereal.
|
|
Vegetables
|
2 to 3 cups
1 cup is equal to:
- 1 cup raw or cooked vegetables.
- 2 cups raw, leafy greens.
-
1 cup (8 fl oz) vegetable juice.
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|
Fruits
|
1½ cups to 2 cups
1 cup is equal to:
- 1 cup fresh, frozen, or canned fruit.
- 1 small apple, 1 large orange, or 1 large banana.
-
1 cup (8 fl oz) 100% fruit juice.
- ½ cup dried fruit.
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Dairy
|
3 cups
1 cup is equal to:
-
1 cup (8 fl oz) milk or yogurt.
- 1½ ounces hard cheese.
- 2 ounces processed cheese.
|
|
Protein foods
|
5 to 6½ ounces
1 ounce is equal to:
- 1 ounce meat, poultry, or fish.
- 1 egg.
- 1 tablespoon peanut butter.
- ½ ounce nuts (12 almonds or 7 walnut halves).
- ¼ cup cooked beans, peas, or lentils.
- ¼ cup tofu.
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Credits
Current as of: September 20, 2023
Current as of: September 20, 2023