My Daily Food Plan
Based on the information you provided, this is your daily recommended amount for each food group.

GRAINS

VEGETABLES

FRUITS

DAIRY

PROTEIN FOODS

6 ounces

2 1/2 cups

2 cups

3 cups

5 1/2 ounces

Make half your grains whole

Vary your veggies

Focus on fruits

Get your calcium-rich foods Go lean with protein

Aim for at least
3 ounces of whole grains a day

Aim for these amounts each week:
Dark green veggies
= 1 1/2 cups
Red & orange veggies
= 5 1/2 cups
Beans & peas
= 1 1/2 cups
Starchy veggies
= 5 cups
Other veggies
= 4 cups

Eat a variety of fruit

Drink fat-free or low-fat (1%) milk, for the same amount of calcium and other nutrients as whole milk, but less fat and Calories

Twice a week, make seafood the protein on your plate

Choose whole or cut-up fruits more often than fruit juice

Select fat-free or low-fat yogurt and cheese, or try calcium-fortified soy products

Vary your protein routine— choose beans, peas, nuts, and seeds more often
Keep meat and poultry portions small and lean

Find your balance between food and physical activity

Know your limits on fats, sugars, and sodium

Be physically active for at least 60 minutes each day.

Your allowance for oils is 6 teaspoons a day.
Limit Calories from solid fats and added sugars to 260 Calories a day.
Reduce sodium intake to less than 2300 mg a day.

Your results are based on a 2000 Calorie pattern.

Name: ______________________________________________________________

This Calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your Calorie intake.