Recommended MyPyramid servings for adults
You can use the MyPyramid
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.
| Author: | Debby Golonka, MPH | Last Updated: February 6, 2009 |
| Medical Review: |
Ruth Schneider, MPH, RD - Diet and Nutrition
Rhonda O'Brien, MS, RD, CDE - Diabetes Educator |
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