Recommended daily amount from each food group, by calorie level

Food group	Calorie level
Food group	1200	1400	1600	1800	2000	2200	3000
Grains*	4 ounces	5 ounces	5 ounces	6 ounces	6 ounces	7 ounces	10 ounces
Vegetables^¶	1.5 cups	1.5 cups	2 cups	2.5 cups	2.5 cups	3 cups	4 cups
Fruits^Δ	1 cup	1.5 cups	1.5 cups	1.5 cups	2 cups	2 cups	2.5 cups
Dairy^◊	2.5 cups	2.5 cups	3 cups	3 cups	3 cups	3 cups	3 cups
Protein foods	3 ounces	4 ounces	5 ounces	5 ounces	5.5 ounces	6 ounces	7 ounces

* In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 0.5 cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group. At least one-half of these servings should be whole grains.
¶ 1 cup vegetables is approximately equal to 12 baby carrots or 1 large tomato. Because of high water content, a serving of lettuce must be twice as large (1 cup of lettuce = 0.5 cup of other vegetables).
Δ 1 cup of fruit is approximately equal to 1 apple or banana, 2 plums, one-eighth melon, or 8 strawberries.
◊ Milk should be fat-free or low-fat after 2 years of age.

Data from: U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. December 2020. https://www.dietaryguidelines.gov/ (Accessed on January 13, 2021).

Graphic 68420 Version 14.0

خرید پکیج

Recommended daily amount from each food group, by calorie level