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my plate servings

How Many MyPlate Servings Are Right For Me?

Here are the recommended amounts of foods per day for each group, based on examples of the number of calories you or family members consume:

1600 Calories 2000 Calories 2400 Calories
5 oz
6 oz
8 oz
2 cups
2.5 cups
3 cups
1.5 cups
2 cups
2 cups
3 cups
3 cups
3 cups
5 oz
5.5 oz
6.5 oz
5 tsp
6 tsp
7 tsp
Empty Calories
120 calories
260 calories
330 calories

* Many Americans consume foods and beverages with calories from solid fats and added sugars. Foods such as soda, baked goods, ice cream, and candies provide calories but few nutrients. The goal is to limit the amount of such calories consumed each day. The amount for empty calories listed above is based on estimated calorie needs by age/gender. Individuals who are physically active may have increased calorie needs and, thus, have a larger limit for empty calories.

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Food Group Equivalents

Now that you know the recommended amounts for each food group, here are examples of how some common foods relate to each food group recommendation:

  • 1 slice bread = 1 oz
  • ½ cup cooked rice or pasta = 1 oz
  • ½ cup cooked cereal = 1 oz
  • 1 oz of ready-to-eat cereal = 1 oz
  • 1 cup chopped raw or cooked vegetables = 1 cup
  • 2 cups of raw leafy vegetables = 1 cup
  • 1 medium apple, orange or banana = 1 cup
  • ½ cup strawberries = ½ cup
  • ¼ cup raisins or other dried fruit = ½ cup
  • ½ cup orange juice = ½ cup
  • 1 cup milk or yogurt = 1 cup
  • 1 oz Cheddar cheese (shredded) = ⅔ cup
  • 1 oz Swiss cheese = ⅔ cup
  • 1/2 cup pudding (made with milk) = ½ cup
  • 1 oz cooked lean meat, poultry or fish = 1 oz
  • ¼ cup of cooked dry beans = 1 oz
  • 2 Tbsp peanut butter = 2 oz
  • 1 egg = 1 oz
  • 1 oz of nuts = 2 oz
  • 1 tsp oil, such as canola, corn or olive oil

Quick Tips for Managing Portion Sizes

Here are some tips to help you keep track your food portion sizes.

  • Using the resources on and Nutrition Facts on package labels, give yourself a mini-training course on portion sizes. Measure some favorite foods like cooked pasta and cereal. Train your eyes to recognize the look of half-cup and cup servings.
  • Do the same with meat and cheese: Using a kitchen or postal scale to weigh a 2- to 3-ounce meat portion and a 1-ounce cheese portion (stick with the label serving size).
  • Check the volume of your favorite beverage glasses to gauge how much liquid they hold (8-ounces or 1 cup is a standard serving size for beverages).
  • If a restaurant serves large portions, share it or eat your usual portion and bring the rest home.
  • Check out recipe serving sizes. At Kraft, our recommended servings are based on standard serving sizes established by nutrition experts.
  • Downsize your dishes. When you use smaller plates and bowls, you fool your brain into thinking there is more food to eat.
  • Make it easy. For example, Kraft’s 100 Calorie Pack Snacks have the portion control built right into the product.

    Helpful Links:

My Plate Servings
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