Check this chart
| Calorie level | ||||||||||||
| 1000 | 1200 | 1400 | 1600 | 1800 | 2000 | 2200 | 2400 | 2600 | 2800 | 3000 | 3200 | |
| Fruits (c) | 1 | 1 | 1½ | 1½ | 1½ | 2 | 2 | 2 | 2 | 2½ | 2½ | 2½ |
| Vegetables* (c) | 1 | 1½ | 1½ | 2 | 2½ | 2½ | 3 | 3 | 3½ | 3½ | 4 | 4 |
| Dark-green vegetables (c/wk) | ½ | 1 | 1 | 1½ | 1½ | 1½ | 2 | 2 | 2½ | 2½ | 2½ | 2½ |
| Red and orange vegetables (c/wk) | 2½ | 3 | 3 | 4 | 5½ | 5½ | 6 | 6 | 7 | 7 | 7½ | 7½ |
| Beans and peas (legumes) (c/wk) | ½ | ½ | ½ | 1 | 1½ | 1½ | 2 | 2 | 2½ | 2½ | 3 | 3 |
| Starchy vegetables (c/wk) | 2 | 3½ | 3½ | 4 | 5 | 5 | 6 | 6 | 7 | 7 | 8 | 8 |
| Other vegetables (c/wk) | 1½ | 2½ | 2½ | 3½ | 4 | 4 | 5 | 5 | 5½ | 5½ | 7 | 7 |
| Grains¶ (oz-eq) | 3 | 4 | 5 | 5 | 6 | 6 | 7 | 8 | 9 | 10 | 10 | 10 |
| Whole grains (oz-eq) | 1½ | 2 | 2½ | 3 | 3 | 3 | 3½ | 4 | 4½ | 5 | 5 | 5 |
| Enriched grains (oz-eq) | 1½ | 2 | 2½ | 2 | 3 | 3 | 3½ | 4 | 4½ | 5 | 5 | 5 |
| Protein foods¶ (oz-eq) | 2 | 3 | 4 | 5 | 5 | 5½ | 6 | 6½ | 6½ | 7 | 7 | 7 |
| Seafood (oz/wk) | 3 | 5 | 6 | 8 | 8 | 8 | 9 | 10 | 10 | 11 | 11 | 11 |
| Meat, poultry, eggs (oz/wk) | 10 | 14 | 19 | 24 | 24 | 26 | 29 | 31 | 31 | 34 | 34 | 34 |
| Nuts, seeds, soy products (oz/wk) | 1 | 2 | 3 | 4 | 4 | 4 | 4 | 5 | 5 | 5 | 5 | 5 |
| Dairy (c) | 2 | 2½ | 2½ | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
| OilsΔ (g) | 15 | 17 | 17 | 22 | 24 | 27 | 29 | 31 | 34 | 36 | 44 | 51 |
| Notes | ||||||||||||
| All foods are assumed to be in nutrient-dense forms, lean or low-fat and prepared without added fats, sugars, or salt. Solid fats and added sugars may be included up to the daily maximum limit identified in the table. Food items in each group and subgroup are: | ||||||||||||
| Fruits | All fresh, frozen, canned, and dried fruits and fruit juices: for example, oranges and orange juice, apples and apple juice, bananas, grapes, melons, berries, raisins. | |||||||||||
| Vegetables | ||||||||||||
| Dark-green vegetables | All fresh, frozen, and canned dark-green leafy vegetables and broccoli, cooked or raw: for example, broccoli, spinach, romaine, collard, turnip, and mustard greens. | |||||||||||
| Red and orange vegetables | All fresh, frozen, and canned red and orange vegetables, cooked or raw: for example, tomatoes, red peppers, carrots, sweet potatoes, winter squash, and pumpkin. | |||||||||||
| Beans and peas (legumes) | All cooked beans and peas: for example, kidney beans, lentils, chickpeas, and pinto beans. Does not include green beans or green peas. (See additional comment under protein foods group.) | |||||||||||
| Starchy vegetables | All fresh, frozen, and canned starchy vegetables: for example, white potatoes, corn, and green peas. | |||||||||||
| Other vegetables | All fresh, frozen, and canned other vegetables, cooked or raw: for example, iceberg lettuce, green beans, and onions. | |||||||||||
| Grains | ||||||||||||
| Whole grains | All whole-grain products and whole grains used as ingredients: for example, whole-wheat bread, whole-grain cereals and crackers, oatmeal, and brown rice. | |||||||||||
| Enriched grains | All enriched refined-grain products and enriched refined grains used as ingredients: for example, white breads, enriched grain cereals and crackers, enriched pasta, white rice. | |||||||||||
| Protein foods | All meat, poultry, seafood, eggs, nuts, seeds, and processed soy products. Meat and poultry should be lean or low-fat and nuts should be unsalted. Beans and peas are considered part of this group as well as the vegetable group, but should be counted in one group only. | |||||||||||
| Dairy | All milks, including lactose-free and lactose-reduced products and fortified soy beverages, yogurts, frozen yogurts, dairy desserts, and cheeses. Most choices should be fat-free or low-fat. Cream, sour cream, and cream cheese are not included due to their low calcium content. | |||||||||||
Food group amounts are shown in cup (c) or ounce-equivalents (oz-eq). Oils are shown in grams (g). Quantity equivalents for each food group are:
Grains, 1 ounce-equivalent is: 1 one-ounce slice bread; 1 ounce uncooked pasta or rice; ½ cup cooked rice, pasta, or cereal; 1 tortilla (6″ diameter); 1 pancake (5″ diameter); 1 ounce ready-to-eat cereal (about 1 cup cereal flakes).
Vegetables and fruits, 1 cup equivalent is: 1 cup raw or cooked vegetable or fruit; ½ cup dried vegetable or fruit; 1 cup vegetable or fruit juice; 2 cups leafy salad greens.
Protein foods, 1 ounce-equivalent is: 1 ounce lean meat, poultry, seafood; 1 egg; 1 Tbsp peanut butter; ½ ounce nuts or seeds. Also, ¼ cup cooked beans or peas may also be counted as 1 ounce-equivalent.
Dairy, 1 cup equivalent is: 1 cup milk, fortified soy beverage, or yogurt; 1½ ounces natural cheese (eg, cheddar); 2 ounces of processed cheese (eg, American).
Grains, 1 ounce-equivalent is: 1 one-ounce slice bread; 1 ounce uncooked pasta or rice; ½ cup cooked rice, pasta, or cereal; 1 tortilla (6″ diameter); 1 pancake (5″ diameter); 1 ounce ready-to-eat cereal (about 1 cup cereal flakes).
Vegetables and fruits, 1 cup equivalent is: 1 cup raw or cooked vegetable or fruit; ½ cup dried vegetable or fruit; 1 cup vegetable or fruit juice; 2 cups leafy salad greens.
Protein foods, 1 ounce-equivalent is: 1 ounce lean meat, poultry, seafood; 1 egg; 1 Tbsp peanut butter; ½ ounce nuts or seeds. Also, ¼ cup cooked beans or peas may also be counted as 1 ounce-equivalent.
Dairy, 1 cup equivalent is: 1 cup milk, fortified soy beverage, or yogurt; 1½ ounces natural cheese (eg, cheddar); 2 ounces of processed cheese (eg, American).
* Vegetable and protein foods subgroup amounts are shown in this table as weekly amounts, because it would be difficult for consumers to select foods from all subgroups daily.
¶ Whole-grain subgroup amounts shown in this table are minimums. More whole grains up to all of the grains recommended may be selected, with offsetting decreases in the amounts of enriched refined grains.
Δ Oils and soft margarines include vegetable, nut, and fish oils and soft vegetable oil table spreads that have no trans fats.
¶ Whole-grain subgroup amounts shown in this table are minimums. More whole grains up to all of the grains recommended may be selected, with offsetting decreases in the amounts of enriched refined grains.
Δ Oils and soft margarines include vegetable, nut, and fish oils and soft vegetable oil table spreads that have no trans fats.
Reproduced from: US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010. http://www.dietaryguidelines.gov.
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