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Daily Amount of Food from Each Group for Weight Loss Example
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Food group amounts shown in cup (c) or ounce-equivalents (oz-eq), with number of servings (srv) in parentheses when it differs from the other units. See note for quantity equivalents for foods in each group. Oils are shown in grams (g).
Quantity equivalents for each food group:
Grains-The following each count as 1 ounce-equivalent (1 serving) of grains: fi cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
Fruits and vegetables-The following each count as 1 cup (2 servings) of fruits or vegetables: 1 cup cut-up raw or cooked fruit or vegetable, 1 cup fruit or vegetable juice, 2 cups leafy salad greens.
Meat and beans-The following each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; . cup cooked dry beans or tofu; 1 tablespoon peanut butter; fi ounce nuts or seeds.
Milk-The following each count as 1 cup (1 serving) of milk: 1 cup milk or yogurt, 1fi ounces natural cheese such as cheddar cheese or 2 ounces processed cheese. Discretionary calories must be counted for all choices, except fat-free milk.
Discretionary calorie allowance is: the remaining number of calories that can be from added sugars and fat in food preparation, sugars added to beverages, canned fruit; higher fat products. Daily Amount of Food from Each Group Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 Fruits 1 c
( 2 srv) 1 c
(2 srv) 1.5 c
(3 srv) 1.5 c
(3 srv) 2 c
(4 srv) 2 c
(4 srv) 2.5 c
(5 srv) Vegetables
Dark green veg.
Orange veg.
Legumes
Starchy veg.
Other veg. 1 c
(2 srv)
1 c/wk
.5 c/wk
1.5 c/wk
4 c/wk 1.5 c
(3 srv)
2.5 c/wk
4.5 c/wk 1.5 c
4.5 c/wk 2 c
(4 srv)
2 c/wk
5.5 c/wk 2.5 c
(5 srv)
3 c/wk
6.5 c/wk 2.5 c
6.5 c/wk 3 c
(6 srv)
6 c/wk
7 c/wk 3 c
7 c/wk 3.5 c
(7 srv)
3.5 c/wk
7 c/wk
8.5 c/wk 3.5 c
8.5 c/wk Grains
Whole grains
Other grains 3 oz-eq
1.5 4 oz-eq
2 5 oz-eq
2.5 5 oz-eq
2 6 oz-eq
3 6 oz-eq
3 7 oz-eq
3.5 8 oz-eq
4 9 oz-eq
4.5 10 oz-eq
5 Lean meat and beans 2 oz-eq 3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 5.5 oz-eq 6 oz-eq 6.5 oz-eq 6.5 oz-eq 7 oz-eq Milk 2 c 2 c 2 c 3 c 3 c 3 c 3 c 3 c 3 c 3 c Oils 15 g 17 g 17 g 22 g 24 g 27 g 29 g 31 g 34 g 36 g Discretionary calorie allowance 165 171 171 132 195 267 290 362 410 426 Sedentary people: Weight x 14 = estimated cal/day
Activities of daily living only. No purposeful exercise.
Moderately active people: Weight x 17 = estimated cal/day
Activities of daily living, plus activities like brisk walking, dancing, skating, leisurely bicycling, golfing, doubles tennis, mowing the lawn, or yoga 3-5 days per week.
Active people: Weight x 20 = estimated cal/day
Activities of daily living, plus moderate exercise or vigorous exercise most days of the week. Source: National Heart, Lung, and Blood Institute, National Institutes of Health. Aim for a Healthy Weight. NIH Publication No. 05-5213, Aug. 2005.
Quantity equivalents for each food group:
Grains-The following each count as 1 ounce-equivalent (1 serving) of grains: fi cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
Fruits and vegetables-The following each count as 1 cup (2 servings) of fruits or vegetables: 1 cup cut-up raw or cooked fruit or vegetable, 1 cup fruit or vegetable juice, 2 cups leafy salad greens.
Meat and beans-The following each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; . cup cooked dry beans or tofu; 1 tablespoon peanut butter; fi ounce nuts or seeds.
Milk-The following each count as 1 cup (1 serving) of milk: 1 cup milk or yogurt, 1fi ounces natural cheese such as cheddar cheese or 2 ounces processed cheese. Discretionary calories must be counted for all choices, except fat-free milk.
Discretionary calorie allowance is: the remaining number of calories that can be from added sugars and fat in food preparation, sugars added to beverages, canned fruit; higher fat products. Daily Amount of Food from Each Group Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 Fruits 1 c
( 2 srv) 1 c
(2 srv) 1.5 c
(3 srv) 1.5 c
(3 srv) 2 c
(4 srv) 2 c
(4 srv) 2.5 c
(5 srv) Vegetables
Dark green veg.
Orange veg.
Legumes
Starchy veg.
Other veg. 1 c
(2 srv)
1 c/wk
.5 c/wk
1.5 c/wk
4 c/wk 1.5 c
(3 srv)
2.5 c/wk
4.5 c/wk 1.5 c
4.5 c/wk 2 c
(4 srv)
2 c/wk
5.5 c/wk 2.5 c
(5 srv)
3 c/wk
6.5 c/wk 2.5 c
6.5 c/wk 3 c
(6 srv)
6 c/wk
7 c/wk 3 c
7 c/wk 3.5 c
(7 srv)
3.5 c/wk
7 c/wk
8.5 c/wk 3.5 c
8.5 c/wk Grains
Whole grains
Other grains 3 oz-eq
1.5 4 oz-eq
2 5 oz-eq
2.5 5 oz-eq
2 6 oz-eq
3 6 oz-eq
3 7 oz-eq
3.5 8 oz-eq
4 9 oz-eq
4.5 10 oz-eq
5 Lean meat and beans 2 oz-eq 3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 5.5 oz-eq 6 oz-eq 6.5 oz-eq 6.5 oz-eq 7 oz-eq Milk 2 c 2 c 2 c 3 c 3 c 3 c 3 c 3 c 3 c 3 c Oils 15 g 17 g 17 g 22 g 24 g 27 g 29 g 31 g 34 g 36 g Discretionary calorie allowance 165 171 171 132 195 267 290 362 410 426 Sedentary people: Weight x 14 = estimated cal/day
Activities of daily living only. No purposeful exercise.
Moderately active people: Weight x 17 = estimated cal/day
Activities of daily living, plus activities like brisk walking, dancing, skating, leisurely bicycling, golfing, doubles tennis, mowing the lawn, or yoga 3-5 days per week.
Active people: Weight x 20 = estimated cal/day
Activities of daily living, plus moderate exercise or vigorous exercise most days of the week. Source: National Heart, Lung, and Blood Institute, National Institutes of Health. Aim for a Healthy Weight. NIH Publication No. 05-5213, Aug. 2005.