| VEGETABLES | FRUITS | GRAINS (CEREALS) | DAIRY/ALT. | PROTEIN FOODS |
| Eat a variety of vegetables and add them to mixed dishes like casseroles, sandwiches, and wraps. Fresh, frozen, and canned count, too. Look for “reduced sodium” or “no-salt -added” on the label. |
Focus on whole fruits and select 100% fruit juice when choosing juices. Buy fruits that are dried, frozen, canned, or fresh, so that you can always have a supply on hand. |
Choose whole-grain versions of common foods such as bread, pasta, and tortillas. Not sure if it’s whole grain? Check the ingredients list for the words “whole” or “whole grain.” |
Choose low-fat (1%) or fat-free (skim) dairy. Get the same amount of calcium and other nutrients as whole milk, but with less saturated fat and calories. Lactose intolerant? Try lactose-free milk or a fortified soy beverage. |
Eat a variety of protein foods such as beans, soy, seafood, lean meats, poultry, and unsalted nuts and seeds. Select seafood twice a week. Choose lean cuts of meat and ground beef that is at least 93% lean. |
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Daily Food Group Targets — Based on a 2,000 Calorie Plan
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| 2 ½ cups 1 cup counts as: 2 cups raw spinach 1 large bell pepper 1 cup baby carrots 1 cup green peas 1 cup mushrooms |
2 cups 1 cup counts as: 1 large banana 1 cup mandarin oranges ½ cup raisins 1 cup 100% grapefruit juice |
6 ounces 1 ounce counts as: 1 slice of bread ½ cup cooked oatmeal 1 small tortilla ½ cup cooked brown rice ½ cup cooked grits |
3 cups 1 cup counts as: 1 cup milk 1 cup yogurt 2 ounces processed cheese |
5 ½ ounces 1 ounce counts as: 1 ounce tuna fish ¼ cup cooked beans 1 Tbsp peanut butter 1 egg |
Your MyPlate Plan: 2000 Calories, Age 14+ Years, Accessed Aug 19, 2024 Available at: https://www.myplate.gov/myplate-plan/results/2000-calories-ages-14-plus .
References
Dietary Guidelies for Americans. Accessed 8/19/2024.. Available at https://www.dietaryguidelines.gov/
Nutrition and Physican Activity, Dietary Guidelines for Americans. Accessed 8/19/2024. Available at: https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines
Learn how to each Healthy. Accessed 6/19/2024. Available at https://www.myplate.gov/
Updated August 19, 2024