OÑAS, CHRISTINE JOYCE A.

BSN 2-C

Given- 2000 calories

Food Group Portion Servings per Day

Starches/Grains 1 6-8 servings

Fruits 1 3-4 servings

Vegetables 1 4-5 servings

Proteins 1 2-3 servings

Dairy 1 2-3 servings

Fats 1 2-3 servings

Portion Sizes and Servings:

• Starches/Grains: 1 serving = about 15 grams of carbohydrates and 80 calories.

• Fruits: 1 serving = about 15 grams of carbohydrates and 60 calories.

• Vegetables: 1 serving = about 5 grams of carbohydrates and 25 calories.

• Proteins: 1 serving = about 7 grams of protein and 75 calories.

• Dairy: 1 serving = about 12 grams of carbohydrates and 100 calories.

• Fats: 1 serving = about 5 grams of fat and 45 calories.

OÑAS, CHRISTINE JOYCE A. BSN 2-C

Given= 2000 calories

Food Group Example Foods and Portion Approximate Servings per
Size Exchange per Day
serving
Starches/Grain  Whole grain 1 6-8 servings
bread(1slice)
 Brown rice (1/2 cup
cooked)
 Pasta (1/2cup
cooked)
Fruits  Apple (medium) 1 3-4 servings
 Banana (1/2
medium)
 Orange (1medium)
Vegetables  Broccoli (1 cup 1 4-5 servings
cooked)
 Carrots (1 medium)
 Spinach (1 cup raw)
Proteins  Chicken breast (3oz 1 2-3 servings
cooked)
 Beans (1/2 cooked)
 Salmon (3oz
cooked)
Dairy  Greek yogurt (1 cup) 1 2-3 servings
 Skim Milk (1 cup)
 Low fat cheese (1oz)

Fats  Olive oil (1tbsp) 1 2-3 servings

 Almonds (10 nuts)
 Avocado (1/4
medium)

Portion Sizes and Servings:

• Starches/Grains: 1 serving = about 15 grams of carbohydrates and 80 calories.
• Fruits: 1 serving = about 15 grams of carbohydrates and 60 calories.
• Vegetables: 1 serving = about 5 grams of carbohydrates and 25 calories.
• Proteins: 1 serving = about 7 grams of protein and 75 calories.
• Dairy: 1 serving = about 12 grams of carbohydrates and 100 calories.
• Fats: 1 serving = about 5 grams of fat and 45 calories.