Recommended Servings for Adults

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 of dry cereal; 1/2 cup of cooked rice, cooked pasta, or cooked cereal.
Vegetables 2 to 3 cups. 1 cup is equal to: 1 cup of raw or cooked vegetables; 2 cups of raw, leafy greens; 1 cup (8 fl oz) vegetable juice.
Fruits 1½ cups to 2 cups. 1 cup is equal to: 1 cup of fresh, frozen, or canned fruit; 1 small apple; 1 large orange or 1 large banana; 1 cup (8 fl oz) 100% fruit juice; 1/2 cup of dried fruit.
Dairy 3 cups. 1 cup is equal to: 1 cup (8 fl oz) milk or yogurt; 1½ ounces of hard cheese; 1/3 cup of shredded cheese; 1 ounce of processed cheese.
Protein foods 5 to 6½ ounces. 1 ounce is equal to: 1 ounce of meat, poultry, or fish; 1 egg; 1 tablespoon of peanut butter; 1/2 ounce of nuts (12 almonds or 7 walnut halves); 1/4 cup of cooked beans, peas, or lentils; 1/4 cup of tofu.

Credits

Current as of: October 7, 2025

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

Current as of: October 7, 2025

Author: Ignite Healthwise, LLC Staff

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

 
 

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