Healthy Eating Resources (continued)

USDA MyPlate.gov Healthy Eating Plan

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See the myplate.gov links above for details not contained on this web page.

MyPlate.gov Food Groups

bullet-blue.jpg Dairy Daily Amounts

bullet-red.jpg Fruits Daily Amounts

bullet-orange.jpg Grains Daily Amounts

bullet-yellow.jpg Oils Daily Allowance

bullet-purple.jpg Protein Daily Amounts

bullet-green.jpg Vegetables Daily Amounts

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while saying within calorie needs.

Dairy: Daily Amounts Table

Daily recommendation (Dairy)
Children2-3 years old2 cups
4-8 years old2 1/2 cups
Girls9-13 years old3 cups
14-18 years old3 cups
Boys9-13 years old3 cups
14-18 years old3 cups
Women19-30 years old3 cups
31-50 years old3 cups
51+ years old3 cups
Men19-30 years old3 cups
31-50 years old3 cups
51+ years old3 cups

What counts as a cup in the Dairy Group?

In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group.

See also What Foods Are Included in the Dairy Group? (at www.choosemyplate.gov)

Fruits: Daily Amounts Table

How much fruit is needed daily?

The amount of fruit you need to eat depends on your age, gender, and level of physical activity.

Daily recommendation* (Fruit)
Children2-3 years old1 cup**
4-8 years old1 to 1 1/2 cups**
Girls9-13 years old1 1/2 cups**
14-18 years old1 1/2 cups**
Boys9-13 years old1 1/2 cups**
14-18 years old2 cups**
Women19-30 years old2 cups**
31-50 years old1 1/2 cups**
51+ years old1 1/2 cups**
Men19-30 years old2 cups**
31-50 years old2 cups**
51+ years old2 cups**

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

What counts as a cup of fruit?

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.

See also What Foods Are in the Fruit Group? (at www.choosemyplate.gov)

Grains: Daily Amounts Table

How many grain foods are is needed daily?
The amount of grains you need to eat depends on your age, gender, and level of physical activity.
At least half your grains should be whole grains.
Daily Recommendation* (Grains)
Children2-3 years old3 ounce equivalents**
4-8 years old5 ounce equivalents**
Girls9-13 years old5 ounce equivalents**
14-18 years old6 ounce equivalents**
Boys9-13 years old6 ounce equivalents**
14-18 years old8 ounce equivalents**
Women19-30 years old6 ounce equivalents**
31-50 years old6 ounce equivalents**
51+ years old5 ounce equivalents**
Men19-30 years old8 ounce equivalents**
31-50 years old7 ounce equivalents**
51+ years old6 ounce equivalents**

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

What counts as an ounce equivalent of grains?

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the Grains Group.

The chart lists specific amounts that count as 1 ounce equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.

See also What Foods Are in the Grains Group? (at www.choosemyplate.gov)

Oils: Daily Allowance Table

How much is my allowance for oils?

Some Americans consume enough oil in the foods they eat, such as:

Others could easily consume the recommended allowance by substituting oils for some solid fats they eat. A person’s allowance for oils depends on age, gender, and level of physical activity.

Daily amounts are shown in the chart below:

Daily Allowance* (Oils)
Children2-3 years old3 teaspoons
4-8 years old4 teaspoons
Girls9-13 years old5 teaspoons
14-18 years old5 teaspoons
Boys9-13 years old5 teaspoons
14-18 years old6 teaspoons
Women19-30 years old6 teaspoons
31-50 years old5 teaspoons
51+ years old5 teaspoons
Men19-30 years old7 teaspoons
31-50 years old6 teaspoons
51+ years old6 teaspoons

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

See also What Are "Oils"? (at www.choosemyplate.gov)

Protein: Daily Amounts Table

How much food from the protein food groups is needed daily?
Daily recommendation* (Protein)
Children2-3 years old2 ounce equivalents**
4-8 years old4 ounce equivalents**
Girls9-13 years old5 ounce equivalents**
14-18 years old5 ounce equivalents**
Boys9-13 years old5 ounce equivalents**
14-18 years old6 1/2 ounce equivalents**
Women19-30 years old5 1/2 ounce equivalents**
31-50 years old5 ounce equivalents**
51+ years old5 ounce equivalents**
Men19-30 years old6 1/2 ounce equivalents**
31-50 years old6 ounce equivalents**
51+ years old5 1/2 ounce equivalents**

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

What counts as an ounce equivalent in the Protein Foods Group?

In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group.

See also What Foods Are in the Protein Foods Group? (at www.choosemyplate.gov)

Vegetables: Daily Amounts Table

How many vegetables are needed daily or weekly?
Vegetable choices should be selected from among the vegetable subgroups. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.

The amount of vegetables you need to eat depends on your age, gender, and level of physical activity.
Daily Recommendation* (Vegetables)
Children2-3 years old1 cup**
4-8 years old1 1/2 cups**
Girls9-13 years old2 cups**
14-18 years old2 1/2 cups**
Boys9-13 years old2 1/2 cups**
14-18 years old3 cups**
Women19-30 years old2 1/2 cups**
31-50 years old2 1/2 cups**
51+ years old2 cups**
Men19-30 years old3 cups**
31-50 years old3 cups**
51+ years old2 1/2 cups**

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

What counts as a cup of vegetables?

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.

See also How Many Vegetables Are Needed Daily or Weekly? (at www.choosemyplate.gov)

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