Daily serving recommendations for various calorie levels
| FOOD GROUP |
1200 |
1400 |
1600 |
1800 |
|
Vegetables |
4 or more |
4 or more |
5 or more |
5 or more |
| Fruits |
3 or more |
4 or more |
5 or more |
5 or more |
| Carbohydrates |
4 |
5 |
6 |
7 |
| Protein/Dairy |
3 |
4 |
5 |
6 |
| Fats |
3 |
3 |
3 |
4 |
Best of the Best Food
recommendations
Stock up on these foods
| Vegetables |
|
Fruits |
|
| Broccoli |
1 cup |
Apple |
1 small |
| Carrots |
1/2 cup |
Banana |
1 small |
| Cauliflower |
1 cup |
Blueberries |
3/4 cup |
| Cucumber |
1 cup |
Grapes |
1 cup |
| Green Beans |
3/4 cup |
Grapefruit |
1 small |
| Green Pepper |
1 cup |
Mixed fruit |
1/2 cup |
| Lettuce |
2 cups |
Orange |
1 medium |
| Mushrooms |
1 cup |
Peach |
1 large |
| Spinach |
2 cups |
Pear |
1 small |
| Tomato |
1 medium |
Strawberries |
1 cup |
| Carbohydrates |
|
Protein/Dairy |
|
| Bread (whole grain) |
1 slice |
Beans |
1/3 cup |
| Cereal (whole grain) |
1/2 cup |
Chicken |
3 ounces |
| Oatmeal (cooked) |
1/2 cup |
Crab |
3 ounces |
| Pasta (whole grain, |
1/2 cup cooked |
Milk (skim or 1%) |
1 cup |
| Rice (brown) |
1/3 cup |
Salmon |
3 ounces |
| Squash (winter) |
1 cup |
Tofu |
1/2 cup |
| Sweet potato |
1/3 medium |
Tuna (canned in
water) |
3 ounces |
| Fats |
|
|
|
| Almonds |
7 whole |
Peanut butter |
1 1/2 teaspoons |
| Canola oil |
1 teaspoon |
Walnuts |
4 halves |
| Olive Oil |
1 teaspoon |
|
|