This list shows the suggested number of servings from each food group based on a daily intake of 1,600 or 2,000 calories. There is a right number of calories for you, depending on your age, physical activity level and whether you are trying to lose, gain or maintain your weight.
If you need fewer calories than shown below, decrease the number of servings and increase the servings if you need more calories.
Grains
At least half of your servings should be whole-grain.
6 servings per day (1,600 calories)
6-8 servings per day (2,000 calories)
- 1 slice bread
- 1 oz dry cereal (check nutrition label for cup measurements of different products)
- 1/2 cup cooked rice, pasta, or cereal (about the size of the baseball)
Vegetables
Eat a variety of colors and types
3-4 servings per day (1,600 calories)
4-5 servings per day (2,000 calories)
- 1 cup raw leafy vegetables (about the size of a small fist)
- 1/2 cup cut-up raw or cooked vegetables
- 1/2 cup vegetable juice
Fruits
Eat a variety of colors and types
4 servings per day (1,600 calories)
4-5 servings per day (2,000 calories)
- 1 medium fruit (about the size of a baseball)
- 1/4 cup dried fruit
- 1/2 cup fresh, frozen or canned fruit
- 1/2 cup fruit juice
Fat-free or low-fat dairy products
2-3 servings per day (1,600 calories)
2-3 servings per day (2,000 calories)
- 1 cup fat-free or low-fat milk
- 1 cup fat-free or low-fat yogurt
- 1 and 1/2 oz fat-free or low-fat cheese (about the size of 6 stacked dice)
Lean meats, poultry, & seafood
3-6 oz (cooked) per day (1,600 calories)
Less than 6 oz per day (2,000 calories)
- 3 oz cooked meat (about the size of a computer mouse)
- 3 oz grilled fish (about the size of a checkbook)
Fats and oils
Use liquid vegetable oils and soft margarine most often
2 servings per day (1,600 calories)
2-3 servings per day (2,000 calories)
- 1 tsp soft margarine
- 1 Tbsp mayonnaise
- 1 tsp vegetable oil
- 1 Tbsp regular or 2 Tbsp low-fat salad dressing (fat-free dressing does not count as a serving)
Nuts, seeds, and legumes
3-4 servings per week (1,600 calories)
4-5 servings per week (2,000 calories)
- 1/3 cup or 1 and 1/2oz nuts
- 2 Tbsp peanut butter
- 2 Tbsp or 1/2 oz seeds
- 1/2 cup dry beans or peas
Sweets and added sugars
0 servings per week (1,600 calories)
5 or fewer servings per week (2,000 calories)
- 1 Tbsp sugar
- 1 Tbsp jelly or jam
- 1/2 cup sorbet or ices
- 1 cup lemonade
If you need fewer calories than shown below, decrease the number of servings and increase the servings if you need more calories.
Grains
At least half of your servings should be whole-grain.
6 servings per day (1,600 calories)
6-8 servings per day (2,000 calories)
- 1 slice bread
- 1 oz dry cereal (check nutrition label for cup measurements of different products)
- 1/2 cup cooked rice, pasta, or cereal (about the size of the baseball)
Vegetables
Eat a variety of colors and types
3-4 servings per day (1,600 calories)
4-5 servings per day (2,000 calories)
- 1 cup raw leafy vegetables (about the size of a small fist)
- 1/2 cup cut-up raw or cooked vegetables
- 1/2 cup vegetable juice
Fruits
Eat a variety of colors and types
4 servings per day (1,600 calories)
4-5 servings per day (2,000 calories)
- 1 medium fruit (about the size of a baseball)
- 1/4 cup dried fruit
- 1/2 cup fresh, frozen or canned fruit
- 1/2 cup fruit juice
Fat-free or low-fat dairy products
2-3 servings per day (1,600 calories)
2-3 servings per day (2,000 calories)
- 1 cup fat-free or low-fat milk
- 1 cup fat-free or low-fat yogurt
- 1 and 1/2 oz fat-free or low-fat cheese (about the size of 6 stacked dice)
Lean meats, poultry, & seafood
3-6 oz (cooked) per day (1,600 calories)
Less than 6 oz per day (2,000 calories)
- 3 oz cooked meat (about the size of a computer mouse)
- 3 oz grilled fish (about the size of a checkbook)
Fats and oils
Use liquid vegetable oils and soft margarine most often
2 servings per day (1,600 calories)
2-3 servings per day (2,000 calories)
- 1 tsp soft margarine
- 1 Tbsp mayonnaise
- 1 tsp vegetable oil
- 1 Tbsp regular or 2 Tbsp low-fat salad dressing (fat-free dressing does not count as a serving)
Nuts, seeds, and legumes
3-4 servings per week (1,600 calories)
4-5 servings per week (2,000 calories)
- 1/3 cup or 1 and 1/2oz nuts
- 2 Tbsp peanut butter
- 2 Tbsp or 1/2 oz seeds
- 1/2 cup dry beans or peas
Sweets and added sugars
0 servings per week (1,600 calories)
5 or fewer servings per week (2,000 calories)
- 1 Tbsp sugar
- 1 Tbsp jelly or jam
- 1/2 cup sorbet or ices
- 1 cup lemonade
