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Recommended Servings for Adults

Topic Overview

You can use the USDA 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 website www.ChooseMyPlate.gov.

Sample foods

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, cooked pasta, or cooked cereal.

Vegetable

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.

Fruit

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.

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

5–6½ 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.

References

Other Works Consulted

  • U.S. Department of Health and Human Services, U.S. Department of Agriculture (2010). Dietary Guidelines for Americans, 2010, 7th ed. Washington, DC: U.S. Government Printing Office. Also available online: http://www.healthierus.gov/dietaryguidelines.

Credits

By Healthwise Staff
Primary Medical Reviewer Sarah Marshall, MD - Family Medicine
Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Last Revised July 19, 2011

Last Revised: July 19, 2011

Author: Healthwise Staff

Medical Review: Sarah Marshall, MD - Family Medicine & Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator

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