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MyPlate is a food guide from the U.S. Department of Agriculture. You can use it to know how much fruit, vegetables, grains, milk products, and protein foods to eat every day. These amounts are for adults who need 1,600 to 3,200 calories a day.
Eat 1½ to 2½ cups of fresh, frozen, dried, juiced, or canned fruit.
These count as 1 cup of fruit:
- 1 cup of fresh fruit, frozen fruit, or 100% fruit juice
- 1/2 cup of dried fruit
- 1 large banana, large orange, or small apple
Eat 2 to 4 cups of vegetables. Try to include dark green, red, and orange vegetables.
These count as 1 cup of vegetables:
- 2 cups of raw leafy greens
- 1 cup of raw or cooked vegetables
- 1 cup of vegetable juice
Eat 5 to 10 oz (ounces) of grains, such as bread, cereal, rice, tortillas, or noodles. Choose whole-grain products for at least half of your grain servings.
These count as 1 oz of grains:
- 1 slice of bread
- 1 tortilla (6-inch)
- 1/2 cup cooked rice or noodles
Eat or drink 3 cups of milk products, such as nonfat or low-fat milk, soy milk, cheese, or yogurt.
These count as 1 cup of milk products:
- 1 cup of milk, soy milk, or yogurt
- 1/3 cup of shredded cheese
- 1½ oz of hard cheese, like cheddar
Eat 5 to 7 oz of protein foods. These include lean meats, poultry, fish, soy products, eggs, nuts, seeds, beans, and lentils.
These count as 1 oz of protein foods:
- 1 oz of meat, poultry, or fish
- 1 egg
- 1/4 cup of cooked beans or tofu
Current as of: October 7, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
