Healthwise

Our Health Library information does not replace the advice of a doctor. Please be advised that this information is made available to assist our patients to learn more about their health. Our providers may not see and/or treat all topics found herein.

Recommended Servings for Adults

Overview

The chart below shows the USDA MyPlate recommendations for each food group. These amounts are for adults who need 1,600 to 2,400 calories a day.

Recommended amounts

Food group

Amount needed each day

Grains

5 to 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.

Vegetables

2 to 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 cups to 2 cups

1 cup is equal to:

  • 1 cup fresh, frozen, or canned fruit.
  • 1 small apple, 1 large orange, or 1 large banana.
  • 1 cup (8 fl oz) 100% fruit juice.
  • ½ cup dried fruit.

Dairy

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 to 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 beans, peas, or lentils.
  • ¼ cup tofu.

Credits

Current as of: September 20, 2023

Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Due to the threat of the COVID-19 (Coronavirus), we are taking precautionary measures to protect our staff and patients. We are implementing a temporary NO VISITOR policy at this time. Only patients or patients and their guardians will be allowed into the office. Please note, this is not to inconvenience anyone! The virus is a very real threat and it is essential that we stay healthy in order to provide needed care for our patients. If you are sick, we ask that you CALL the office to speak with a nurse before you come in. The nurse will provide specific instructions for you. Please DO NOT enter the office if you are sick (upper respiratory symptoms, fever, cough, or flu like symptoms). We are closely monitoring the situation and will update you as circumstances change. Thank you for your understanding!!