P R E S E N T E D B Y :

MI CH E L L E B U R T ON
ADULT WELLNESS MEAL
PROFILE
FOOD + NUTRITION
2010 Dietary Guidelines
for Americans 2,000
calorie level

Fruits: 2 cups
Vegetables: 2.5 cups
Grains: 6 oz. (at least
whole grains)
Proteins: 5.5 oz.
Dairy: 3 cups (low fat)
Includes 6 tsp. oils

= 19 equivalent servings
Image sources: http://www.cnpp.usda.gov/ and www.choosemyplate.gov
TOTAL SERVINGS/DAY
MEAL FOOD PROFILES
BREAKFAST:
1 oz. equivalent
protein
1 oz. equivalent grain
.75 cup equivalent
fruit and/or veg
1 cup equivalent low
fat dairy

(~4 equivalents)
LUNCH/DINNER:
2 oz. equivalent
protein
2 oz. equivalent grain
1.5 cup equivalent
fruit and/or veg
1 cup equivalent low
fat dairy

(~6.5 equivalents)
TRANSLATING TO REAL FOOD
Breakfast: oatmeal with
fruit and nuts
2 TBS walnut pieces (~1/2
oz.) = 1 protein
1 cup cooked oatmeal = 2
grains
1 cup frozen, thawed
blueberries = 1 fruit
1 cup low fat milk = 1 dairy
TRANSLATING TO REAL FOOD
Lunch: vegetarian fajitas/tacos
cup beans = 2 protein
2 whole grain corn tortillas = 2
grains
1 cup sauted onions = 1 veg
1 cup sauted green peppers = 1
veg
1/3 cup shredded low fat cheese
= 1 dairy
2 TBS pico de gallo
cup sliced avocado
1 tsp seasoning
4 tsp olive oil (for cooking)
TRANSLATING TO REAL FOOD
Dinner: chicken, rice and
broccoli
2-4 oz. grilled chicken = 2-4
protein
cup brown rice = 1 grain
1 cups frozen broccoli =
1 1/2 veg
2 tsp olive oil (for cooking)
1 cup low fat plain yogurt =
1 dairy
1 cup strawberries = 1 fruit
TRANSLATING TO REAL FOOD
Snack: cheese and crackers
6 whole wheat crackers = 1 grain
1 oz. low fat cheddar cheese = .6 dairy
WHATS THE TALLY?
DIET. GUIDELINES/PROFILES
2000 calories, <2300mg
sodium
Fruits: 2 cups
Vegetables: 2.5 cups
Grains: 6 oz. (at least
whole grains)
Proteins: 5.5 oz.
Dairy: 3 cups (low fat)

~19.5 equivalents
SAMPLE DAY
1961 calories, 1604mg
sodium
Fruits: 2 cups
Vegetables: 3.5 cups
Grains: 6 oz. (all whole
grains)
Proteins: 7 oz.
Dairy: 3.6 cups (low fat)

~22 equivalents
CLOSING THOUGHTS