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How to Use the Daily Food Guide: What counts as
One Serving?
Bread, Cereals, Rice, and Pasta
1 slice of bread
½ cup cooked rice or pasta
½ cup cooked cereal
1 ounce of ready-to-eat cereal
Vegetables
½ cup of chopped raw
or cooked vegetables
1 cup of leafy raw
vegetables
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How to Use the Daily Food Guide: What
counts as One Serving?
Fruits
1 piece of fruit or melon slice
½ cup of juice
½ cup of canned fruits
½ cup of dried fruits
Milk, yogurt, and Cheese
1 cup milk or yogurt
1 ½ to 2 ounces of cheese
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How to Use the Daily Food Guide: What
counts as One Serving?
Meat, Poultry, Fish, Dry Beans, Eggs, an
d Nuts
2½ to 3 ounces of cooked or 1 egg or 2 table
spoons of peanut butter as
1 ounce of lean meat
(about ½ serving)
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*Fats, Oils, and Sweets you need to lose weight
Recommended Daily Amounts
Women Vegetables Fruits
19-30 years old 2 1/2 cups 2 cups
31-50 years old 2 ½ cups 1 ½ cups
Grains Protein
6 oz. equivalents
6 oz. equivalents
Dairy
5 ½ oz. Equivalents
5 oz. equivalents
3 cups
3 cups
51+ years old 2 cups 1 ½ cups 5 oz. equivalents 5 oz. equivalents 3 cups
Men
19-30 years old 3 cups 2 cups 8 oz. Equivalents 6 ½ oz. equivalents 3 cups
31-50 years old 3 cups 2 cups 7 oz. equivalents 6 oz. equivalents 3 cups
51+ years old 2 ½ cups 2 cups 6 oz. equivalents 6 ½ oz. equivalents 3 cups
Source: http://www.choosemyplate.gov/.
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