Healthy Eating Resources (continued)
MyPlate.gov Healthy Eating Plan
- www.myplate.gov (USDA's MyPlate - Home page)
- GettingStartedWithMyPlate.pdf (Getting Started with MyPlate.gov)
See the myplate.gov links above for details not contained on this web page.
MyPlate.gov Food Groups
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while saying within calorie needs.
Dairy: Daily Amounts Table
| Daily recommendation (Dairy) | ||
|---|---|---|
| Children | 2-3 years old | 2 cups |
| 4-8 years old | 2 1/2 cups | |
| Girls | 9-13 years old | 3 cups |
| 14-18 years old | 3 cups | |
| Boys | 9-13 years old | 3 cups |
| 14-18 years old | 3 cups | |
| Women | 19-30 years old | 3 cups |
| 31-50 years old | 3 cups | |
| 51+ years old | 3 cups | |
| Men | 19-30 years old | 3 cups |
| 31-50 years old | 3 cups | |
| 51+ years old | 3 cups | |
What counts as a cup in the Dairy Group?
In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group.
Fruits: Daily Amounts Table
How much fruit is needed daily?
The amount of fruit you need to eat depends on your age, gender, and level of physical activity.
| Daily recommendation* (Fruit) | ||
|---|---|---|
| Children | 2-3 years old | 1 cup** |
| 4-8 years old | 1 to 1 1/2 cups** | |
| Girls | 9-13 years old | 1 1/2 cups** |
| 14-18 years old | 1 1/2 cups** | |
| Boys | 9-13 years old | 1 1/2 cups** |
| 14-18 years old | 2 cups** | |
| Women | 19-30 years old | 2 cups** |
| 31-50 years old | 1 1/2 cups** | |
| 51+ years old | 1 1/2 cups** | |
| Men | 19-30 years old | 2 cups** |
| 31-50 years old | 2 cups** | |
| 51+ years old | 2 cups** | |
What counts as a cup of fruit?
In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake: Fruit chart (at www.myplate.gov)
Grains: Daily Amounts Table
| How many grain foods are is needed daily? | ||
| The amount of grains you need to eat depends on your age, gender, and level of physical activity. At least half your grains should be whole grains. |
||
| Daily Recommendation* (Grains) | ||
|---|---|---|
| Children | 2-3 years old | 3 ounce equivalents** |
| 4-8 years old | 5 ounce equivalents** | |
| Girls | 9-13 years old | 5 ounce equivalents** |
| 14-18 years old | 6 ounce equivalents** | |
| Boys | 9-13 years old | 6 ounce equivalents** |
| 14-18 years old | 8 ounce equivalents** | |
| Women | 19-30 years old | 6 ounce equivalents** |
| 31-50 years old | 6 ounce equivalents** | |
| 51+ years old | 5 ounce equivalents** | |
| Men | 19-30 years old | 8 ounce equivalents** |
| 31-50 years old | 7 ounce equivalents** | |
| 51+ years old | 6 ounce equivalents** | |
What counts as an ounce equivalent of grains?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the Grains Group.
The chart lists specific amounts that count as 1 ounce equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.
Grains chart (at www.myplate.gov)
Oils: Daily Allowance Table
How much is my allowance for oils?
Some Americans consume enough oil in the foods they eat, such as:
Others could easily consume the recommended allowance by substituting oils for some solid fats they eat. A person’s allowance for oils depends on age, gender, and level of physical activity. Daily allowances are shown in the chart. *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. What counts as an ounce equivalent in the Protein Foods Group? In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group. Protein chart (at www.myplate.gov) What counts as a cup of vegetables? In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group. The Vegetables chart (at www.myplate.gov) lists specific amounts that count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake. Copyright © 2012, Carlanell Website www.carlanell.com
Daily Allowance* (Oils)
Children 2-3 years old 3 teaspoons
4-8 years old 4 teaspoons
Girls 9-13 years old 5 teaspoons
14-18 years old 5 teaspoons
Boys 9-13 years old 5 teaspoons
14-18 years old 6 teaspoons
Women 19-30 years old 6 teaspoons
31-50 years old 5 teaspoons
51+ years old 5 teaspoons
Men 19-30 years old 7 teaspoons
31-50 years old 6 teaspoons
51+ years old 6 teaspoons
Protein: Daily Amounts Table
How much food from the protein food groups is needed daily?
Daily recommendation (Protein)
Children 2-3 years old 2 ounce equivalents**
4-8 years old 4 ounce equivalents**
Girls 9-13 years old 5 ounce equivalents**
14-18 years old 5 ounce equivalents**
Boys 9-13 years old 5 ounce equivalents**
14-18 years old 6 1/2 ounce equivalents**
Women 19-30 years old 5 1/2 ounce equivalents**
31-50 years old 5 ounce equivalents**
51+ years old 5 ounce equivalents**
Men 19-30 years old 6 1/2 ounce equivalents**
31-50 years old 6 ounce equivalents**
51+ years old 5 1/2 ounce equivalents**
Vegetables: Daily Amounts Table
How many vegetables are needed daily or weekly?
Vegetable choices should be selected from among the vegetable subgroups. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.
The amount of vegetables you need to eat depends on your age, gender, and level of physical activity.
Daily Recommendation* (Vegetables)
Children 2-3 years old 1 cup**
4-8 years old 1 1/2 cups**
Girls 9-13 years old 2 cups**
14-18 years old 2 1/2 cups**
Boys 9-13 years old 2 1/2 cups**
14-18 years old 3 cups**
Women 19-30 years old 2 1/2 cups**
31-50 years old 2 1/2 cups**
51+ years old 2 cups**
Men 19-30 years old 3 cups**
31-50 years old 3 cups**
51+ years old 2 1/2 cups**
