Recommended MyPyramid Servings for Adults

Topic Overview

You can use the MyPyramidClick here to see an illustration. 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 Web site www.MyPyramid.gov.

MyPyramid servings

Food group

Amount needed each day

Grains

5–8 ounces

1 ounce is equal to:

  • 1 slice of bread.
  • 1 small (6 inch) tortilla.
  • 1 cup dry cereal.
  • ½ cup cooked rice, pasta, or cereal.

Vegetables

2–3 cups

1 cup is equal to:

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

Fruits

1½–2 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.
  • ½ cup dried fruit.

Milk

3 cups

1 cup is equal to:

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

Meat and beans

5–6½ 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 dried beans, peas, or lentils.
  • ¼ cup tofu or tempeh.

Related Information

References

Other Works Consulted

  • U.S. Department of Health and Human Services, U.S. Department of Agriculture (2005). Dietary Guidelines for Americans, 2005, 6th ed. Washington, DC: U.S. Government Printing Office. Also available online: http://www.healthierus.gov/dietaryguidelines.

Credits

ByHealthwise Staff
Primary Medical ReviewerSarah Marshall, MD - Family Medicine
Specialist Medical ReviewerRhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Last RevisedFebruary 4, 2011
By: Healthwise StaffLast Revised: February 4, 2011
Medical Review: Sarah Marshall, MD - Family Medicine
Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator

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