SAMPLE DIETS FOR A DAY AT 3 CALORIE LEVELS

 

Lower
about
1,600

Moderate
about
2,200

Higher
about
2,800

Grain Group Servings

6

9

11

Vegetable Group Servings

3

4

5

Fruit Group Servings

2

3

4

Milk Group Servings

2-3

2-3

2-3

Meat Group (ounces)

5

6

7

Total Fat (grams)

53

73

93

Total Added Sugars (teaspoons)

6

12

18

Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings.
Meat group amounts are in total ounces.

For young children

It is hard to know how much food children need to grow normally. If you're unsure, check with your doctor. Preschool children need the same variety of foods as older family members do, but may need less than 1, 600 calories. For fewer calories they can eat smaller servings. However, it is important that they have the equivalent of 2 cups of milk a day.

For you

Now, take a look at the table below. It tells you how many servings you need for your calorie level. For example, if you are an active woman who needs about 2, 200 calories a day, 9 servings of breads, cereals, rice, or pasta would be right for you. You'd also want to eat about 6 ounces of meat or alternates per day. Keep total fat (fat in the foods you choose as well as fat used in cooking or added at the table) to about 73 grams per day.

If you are between calorie categories, estimate servings. For example, some less active women may need only 2, 000 calories to maintain a healthy weight. At that calorie level, 8 servings from the grain group would be about right.

 

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