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The Dietary Guidelines for Americans give advice about what to eat and drink to stay healthy at each stage of life. You can use the guidelines to know how many servings of protein foods, dairy, vegetables, fruits, and whole grains to eat each day. These amounts are for adults who need 1,600 to 2,400 calories a day.
Eat 2½ to 4½ servings of protein foods. These include meats, poultry, seafood, soy products, eggs, nuts, seeds, beans, and lentils.
These count as 1 serving of protein foods:
- 1 oz of meat, poultry, or seafood
- 1 egg
- 1/2 cup of cooked beans
- 3 oz of tofu
Eat or drink 3 servings of milk products, such as milk, soy milk, cheese, or yogurt.
These count as 1 serving of milk products:
- 1 cup (8 fl oz) of milk or soy milk
- ¾ cup (6 fl oz) of yogurt
- 1 oz of cheese
Eat 2½ to 4½ servings of vegetables. Try to include dark green, red, and orange vegetables.
These count as 1 serving of vegetables:
- 2 cups of raw leafy greens
- 1 cup of raw or cooked vegetables
- 1 cup of vegetable juice
Eat 1½ to 2 servings of fresh, frozen, dried, juiced, or canned fruit.
These count as 1 serving 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 1¾ to 5¼ servings of whole grains, such as bread, cereal, rice, tortillas, or noodles.
These count as 1 serving of whole grains:
- 1 slice of whole-grain bread
- 1 whole-grain tortilla (6-inch)
- 1/2 cup cooked brown rice or whole-grain noodles
Current as of: October 6, 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.
