Nutrition
HOW MANY SERVINGS DO YOU NEED EACH DAY? |
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| Food group | Children ages 2 to 6 years, women, some older adults (about 1,600 calories) | Older children, teen girls, active women, most men (about 2,200 calories) | Teen boys, active men (about 2,800 calories) |
| Bread, Cereal, Rice, and Pasta Group (Grains Group)—especially whole grain | 6 | 9 | 11 |
| Vegetable Group | 3 | 4 | 5 |
| Fruit Group | 2 | 3 | 4 |
| Milk, Yogurt, and Cheese Group (Milk Group)—preferably fat free or low fat | 2 or 3* | 2 or 3* | 2 or 3* |
| Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)—preferably lean or low fat | 2, for a total of 140g | 2, for a total of 170g | 3, for a total of 200gs |
*The number of servings depends on your age.
Older children and teenagers (ages 9 to 18 years) and adults over the age of
50 need 3 servings daily. Others need 2 servings daily. During pregnancy and
lactation, the recommended number of milk group servings is the same as for
nonpregnant women.
WHAT COUNTS AS A SERVING?
Bread, Cereal, Rice, and Pasta Group (Grains Group)—whole grain and refined- 1 slice of bread
- About 1 cup of ready-to-eat cereal
- 1/2 cup of cooked cereal, rice, or pasta
- 1 cup of raw leafy vegetables
- 1/2 cup of other vegetables cooked or raw
- 3/4 cup of vegetable juice
- 1 medium apple, banana, orange, pear
- 1/2 cup of chopped, cooked, or canned fruit
- 3/4 cup of fruit juice
- 1 cup of milk** or yogurt**
- 1 1/2 ounces of natural cheese** (such as Cheddar)
- 2 ounces of processed cheese** (such as American)
- 2-3 ounces of cooked lean meat, poultry, or fish
- 1/2 cup of cooked dry beans# or 1/2 cup of tofu counts as 1 ounce of lean meat
- 2 1/2-ounce soyburger or 1 egg counts as 1 ounce of lean meat
- 2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat