Food Groups

For a 2,000 calorie diet, you neet the amounts below from each food group. To find the amounts below from each of food group. To find the amounts that are right for you, go to MyPyramid.gov.

 

Grains

Make half your grains whole

Vegetables

 Vary your veggies

Fruits

Focus on Fruits

Milk

Get your calcium-rich foods

Meat & Beans

Go lean with protein

- Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day

- 1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta.

- Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens

-Eat more orange vegetables like carrots and sweetpotatoes

-Eat more dry beans and peas like pinto beans, kidney beans, and lentils

- Eat a variety of fruit

- Choose fresh, forzen, canned, or dried fruit

-Go easy on fruit juice

- Go low-fat or fat-free when you choose mild, yogurt and other milk products.

-If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.

-Choose low-fat or lean meats and poultry

- Bake it, broil it, or grill it

-Vary your protein routine- choose more fish, beans, peas, nuts and seeds

6 oz. per day

2 1/2 cups per day

2 cups per day

3 cups per day. For kids ages 2-8, its 2 cups per day

5 1/2 oz. per day

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

When thinking about portions of the foods you eat, use the "handy" guide to help you by clicking here.

 

Find a balance between food and physical activity:

  • Be sure to stay within your daily calori needs.
  • Be physically active for at least 30 minutes most days of the week.
  • About 60 minutes a day of physical activity may be needed to prevent weight gain.
  • For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.
  • Children and teenagers should be physically active for 60 minutes a day.

Know the limits on fats, sugars, and salt (sodium):

  • Make most of your fat sources from fish, nuts, and vegetable oils.
  • Limis solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.
  • Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
  • Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, added nutrients.