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    Recommended Servings for Adults

    Recommended Servings for Adults

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    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


    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.


    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.


    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.


    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).
    • ½ cup cooked beans, peas, or lentils.
    • ¼ cup tofu.

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    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://health.gov/dietaryguidelines/2010.asp.


    ByHealthwise Staff
    Primary Medical Reviewer Kathleen Romito, MD - Family Medicine
    Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator

    Current as ofFebruary 13, 2015

    This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.

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