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Heart Health Library

Our Health Library does not replace the advice of a doctor. Please be advised that this information is made available to assist our patients to learn more about their heart health. Our providers may not see and/or treat all topics found herein.

Our Health Library information does not replace the advice of a doctor. Please be advised that this information is made available to assist our patients to learn more about their health. Our providers may not see and/or treat all topics found herein.

Recommended Servings for Adults

Overview

The chart below shows the USDA MyPlate recommendations for each food group. These amounts are for adults who need 1,600 to 2,400 calories a day.

Recommended amounts

Food group

Amount needed each day

Grains

5 to 8 ounces

1 ounce is equal to:

  • 1 slice of bread.
  • 1 small (6-inch) tortilla.
  • 1 cup dry cereal.
  • ½ cup cooked rice, cooked pasta, or cooked cereal.

Vegetables

2 to 3 cups

1 cup is equal to:

  • 1 cup raw or cooked vegetables.
  • 2 cups raw, leafy greens.
  • 1 cup (8 fl oz) vegetable juice.

Fruits

1½ cups to 2 cups

1 cup is equal to:

  • 1 cup fresh, frozen, or canned fruit.
  • 1 small apple, 1 large orange, or 1 large banana.
  • 1 cup (8 fl oz) 100% fruit juice.
  • ½ cup dried fruit.

Dairy

3 cups

1 cup is equal to:

  • 1 cup (8 fl oz) milk or yogurt.
  • 1½ ounces hard cheese.
  • 2 ounces processed cheese.

Protein foods

5 to 6½ ounces

1 ounce is equal to:

  • 1 ounce meat, poultry, or fish.
  • 1 egg.
  • 1 tablespoon peanut butter.
  • ½ ounce nuts (12 almonds or 7 walnut halves).
  • ¼ cup cooked beans, peas, or lentils.
  • ¼ cup tofu.

Credits

Current as of: September 20, 2023

Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: September 20, 2023

Author: Ignite Healthwise, LLC Staff

Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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