Recommended MyPyramid Servings for Adults

Topic Overview

You can use the MyPyramid food guide to make healthy choices about what you eat. The chart below shows the recommended amounts for adults to eat from each food group. These amounts are based on a diet of 1,600 to 2,400 calories a day.

For a food guide that shows how much to eat from each food group based on your specific calorie needs, go to the Web site www.MyPyramid.gov.

MyPyramid servings

Food group

Amount needed each day

Grains

5–8 ounces

1 ounce is equal to:

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

Vegetables

2–3 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

1½–2 cups

1 cup is equal to:

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

Milk

3 cups

1 cup is equal to:

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

Meat and beans

5–6½ 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 dried beans, peas, or lentils.
  • ¼ cup tofu or tempeh.

Credits

Author Debby Golonka, MPH
Editor Susan Van Houten, RN, BSN, MBA
Associate Editor Pat Truman, MATC
Primary Medical Reviewer Ruth Schneider, MPH, RD - Diet and Nutrition
Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Diabetes Educator
Last Updated February 6, 2009

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