Daily Servings

Check out how many calories you need for healthy and successful weight loss or management.

Portions and Foods:

Fruits

Fresh, frozen, canned, dried, juice
1 cup of 100% fruit juice equals 1 cup of fruit from the Fruit Group

 

Vegetables

Fresh, frozen, canned, dried and juices
Dark Green Veggies
Orange Veggies
Legumes
Starchy Vegetables
Other Vegetables
2 cups of raw leafy greens equals 1 cup from the Vegetable Group

 

Grains

Includes oats, barley, rice, wheat, cornmeal, bread, pasta, oatmeal, cereal, tortillas, grits
1 slice of bread equals 1 ounce from the Grain Group
½ cup of cooked pasta, rice or cereal equals 1 ounce from the Grains Group
½ of grains consumed should be whole grains

 

Meat & Beans

1 ounce of meat (beef, chicken, pork, turkey, fish) equals 1 ounce
1 egg equals 1 ounce
¼ cup of cooked dry beans equals 1 ounce
1 tablespoon of peanut butter equals 1 ounce
½ ounce of nuts and/or seeds equals 1 ounce

 

Milk

1 cup of milk or yogurt equals 1 cup from the Milk Group
1½ ounces of natural cheese or 2 ounces of processed cheese equals 1 cup
Cream cheese, butter and cream are not considered as part of the Milk Group
Sources should be skim, low fat

 

Oils

Includes oils that retain liquid state at room temperature such as canola, sunflower, olive oil, corn oil, soybean oil
Includes foods high in oil such as certain species of fish, avocados, nuts & olives
Includes processed foods such as Mayo, salad dressings and soft margarine are chiefly oil

 

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