MyPlate, USDA

ExitCare ImageThe amount you need to eat from each food group depends on your age, sex, and level of physical activity. To find the amounts that are right for you, go to ChooseMyPlate.gov.

Tips:

  • Enjoy your food, but eat less.

  • Avoid oversized portions.

GRAINS

  • Make at least half of your grains whole grains.

  • For a 2,000 calorie daily food plan, eat 6 ounces every day.

  • 1 oz is about 1 slice of bread, 1 cup of cereal, or ½ cup of cooked rice, cereal, or pasta.

VEGETABLES

  • Make half your plate fruits and vegetables.

  • For a 2,000 calorie daily food plan, eat 2 ½ cups every day.

  • 1 cup is about 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens.

FRUITS

  • Make half your plate fruits and vegetables.

  • For a 2,000 calorie daily food plan, eat 2 cups every day.

  • 1 cup is about 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit.

DAIRY

  • Switch to fat-free or low-fat (1%) milk.

  • For a 2,000 calorie daily food plan, eat 3 cups every day.

  • 1 cup is about 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ oz of natural cheese, or 2 oz of processed cheese.

PROTEIN

  • For a 2,000 calorie daily food plan, eat 5 ½ ounces every day.

  • 1 oz is about 1 oz of meat, poulty, or fish, ¼ cup cooked beans, 1 egg, 1 tbs of peanut butter, or ½ oz of nuts or seeds.

OILS AND EMPTY CALORIES

  • Only small amounts of oils are recommended.

  • Empty calories are calories from solid fats or added sugars.

  • Compare sodium in foods like soup, bread, and frozen meals. Choose the foods with lower numbers.

  • Drink water instead of sugary drinks.