Ideal Nutritional Daily Intakes

Calorie Level	Amount of Food from Each Group
Calorie Level	1000	1200	1400	1600	1800	2000	2200	2400
Fruits	.75c	.75c	1c	1c	1c	1.5c	1.5c	1.5c
Vegetables Dark Green Deep Yellow Legumes Starchy Other	.5c .143 .07 .143 .07 .07	1c .214 .143 .214 .214 .214	1c .214 .143 .214 .214 .214	1.5c .29 .214 .36 .29 .36	2c .43 .29 .43 .36 .50	2c .43 .29 .43 .36 .50	2c .43 .29 .43 .36 .50	2.5c .50 .36 .50 .50 .64
Grains Whole Grains Other Grains	1.5c .75 .75	2c 1.00 1.00	2.5c 1.25 1.25	3c 1.50 1.50	3.5c 1.75 1.75	4c 2.00 2.00	4.5c 2.25 2.25	5c 2.50 2.50
Meat & Beans	2 oz	3 oz	4 oz	5 oz	5 oz	5.5 oz	6 oz	6.5 oz
Milk	2c	2c	2c	2-3c	2-3c	2-3c	2-3c	2-3c
Additional Fats Solid Fats Oils/Soft Margarines	28g 17g 11g	30g 12g 18g	30g 12g 18g	33g 13g 20g	36g 14g 22g	40g 16g 24g	44g 18g 26g	46g 19g 27g
Added Sugars	5 tsp	5 tsp	5 tsp	6 tsp	8 tsp	10 tsp	12 tsp	14 tsp

Definitions of Each Food Group

Fruits	All fresh, frozen, canned, and dried fruits and fruit ; oranges and orange juice, apples and apple juice, bananas, grapes, melons, berries, raisins.
Vegetables
Dark Green	All fresh, frozen, and canned dark-green vegetables, cooked or raw: broccoli, spinach, romaine, collard, turnip, and mustard greens.
Deep Yellow	All fresh, frozen and canned orange and deep yellow vegetables, cooked or raw: carrots, sweet potatoes, winter squash, pumpkin.
Legumes	All cooked dry beans and peas and soybean products: pinto beans, kidney beans, lentils, chickpeas, tofu.
Starchy	All fresh, frozen, and canned starchy vegetables: white potatoes, corn, green peas.
Other	All fresh, frozen, and canned other vegetables, cooked or raw: tomatoes, tomato juice, lettuce, green beans, onions.
Grains
Whole Grains	All whole grain products and whole grains used as ingredients: whole wheat & rye breads, whole grain cereals and crackers, corn tortillas, oatmeal, brown rice.
Other Grains	All refined grain products and refined grains used as ingredients: white breads, enriched grain cereals and crackers, enriched pasta, white rice.
Meat & Beans	All meat, poultry, fish, dry beans and peas, eggs, nuts seeds. Most choices should be lean or low fat. Legumes (dry beans and peas) are unique because they are considered to be part of this group as well as the vegetable group, but to prevent double counting, they are listed in this table only as a subgroup in the vegetable group.
Milk	All milks, frozen yogurts, dairy desserts, cheeses (except cream cheese), including lactose-free and lactose-reduced products. Most choices should be fat-free or low fat. Calcium-fortified soy beverages are an option for those who want a non-dairy calcium source.

Quantity Equivalents for Each Food Group

Grains	The following each count as 1 cup (2 servings) of grains: 1 cup cooked rice, pasta, or cooked cereal; 2 slices bread; 2 small muffins (1 oz. each); 2 cups ready-to-eat cereal flakes.
Fruits & Vegetables	The following each count as 1 cup (2 servings) of fruits or vegetables: 1 cup cut-up raw or cooked fruit or vegetable, 1-1/2 cups fruit or vegetable juice, 2 cups leafy salad greens.
Meat & Beans	The following each count as 1 ounce equivalent: 1 ounce meat, poultry, or fish; 1 egg; 1/2 cup cooked dry beans or tofu; 2 Tbsp peanut butter; 1/3 cup nuts; 1/4 cup seeds.
Milk	The following each count as 1 cup (1 serving) of milk: 1 cup milk or yogurt, 1-1/2 ounces natural cheese, or 2 ounces processed cheese.