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Calorie intake per day: Inactive women, older adults about 1,600 calories
Children, teenage girls, active women, inactive men about 2,200 calories
Teenage boys, active men about 2,800 calories
The calorie levels listed above are recommended when an individual opts to eat a diet of low-fat, lean meats and use fats, oils and sweets sparingly. In addition, if you are extremely active on one day, you should expect to eat a higher amount of calories. However, if you will be inactive you should lower your calorie level accordingly.
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vegetable group: 3-5 servings
How many servings are right for you?
Inactive women, older adults 3 servings
Children, teenage girls, active women, inactive men 4 servings
Teenage boys, active men 5 servings
How much is one serving?
1 serving is equal to: 1 cup of raw leafy vegetables
~ OR ~
1/2 cup of other vegetables, cooked or chopped raw
~ OR ~
3/4 cup of vegetable juice
milk, yogurt and cheese group: 2-3 servings
How many servings are right for you?
Inactive women, older adults 2 servings
Children, teenage girls, active women, inactive men 2-3 servings
Teenage boys, active men 2-3 servings
How much is one serving?
1 serving is equal to: 1 cup of milk or yogurt
~ OR ~
1 1/2 ounces of natural cheese, 3 tablespoons equals 1 1/2 ounces
~ OR ~
2 ounces of process cheese, 4 tablespoons equals 2 ounces
fats, oils and sweets
The tip-top of the food guide pyramid is reserved for foods that should be eaten sparingly. Try to limit yourself to a candy bar, ice cream, cake or other fatty treats for special occasions.
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bread, cereal, rice and pasta group: 6-11 servings
How many servings are right for you?
Inactive women, older adults 6 servings
Children, teenage girls, active women, inactive men 9 servings
Teenage boys, active men 11 servings
How much is one serving?
1 serving is equal to: 1 slice of bread
~ OR ~
1 ounce of ready to eat cereal
~ OR ~
1/2 cup of cooked cereal, rice, or pasta
fruit group: 2-4 servings
How many servings are right for you?
Inactive women, older adults 2 servings
Children, teenage girls, active women, inactive men 3 servings
Teenage boys, active men 4 servings
How much is one serving?
1 serving is equal to: 1 medium apple, banana, orange
~ OR ~
1/2 cup of chopped, cooked, or canned fruit
~ OR ~
3/4 cup of fruit juice
meat, poultry, fish, dry beans, eggs, and nuts: 2-3 servings
How many servings are right for you?
Inactive women, older adults 2, for a total of 5 ounces
Children, teenage girls, active women, inactive men 2, for a total of 6 ounces
Teenage boys, active men 3, for a total of 7 ounces
How much is one serving?
1 serving is equal to: 2-3 ounces of cooked lean meat, poultry, or fish, 1 serving of meat is equivalent to the size of a deck of playing cards
~ OR ~
1/2 cup of cooked dry beans
~ OR ~
1 egg
~ OR ~
2 tablespoons of peanut butter counts as 1 lean ounce of meat
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