Grains

5 ounces

Vegetables

2 cups

Fruits

1½ cups

Milk

3 cups

Meat & Beans

5 ounces

Choose whole grains whenever you can.

Aim for at least 2½ ounces of whole grains each day

To be sure you eat a good mix of vegetables, aim for these amounts each week:

• 2 cups dark green vegetables

• 1½ cups orange vegetables

• 2½ cups dried beans and peas

• 2½ cups starchy vegetables

• 5½ cups other vegetables

Eat a variety of fruits.

Go easy on fruit juices.

Choose low-fat or fat-free milk, yogurt, or cheese

Choose low-fat or lean meats and poultry.

Vary your protein: choose more fish, beans, peas, nuts, and seeds and less red meat.

Food Group

Daily MyPyramid Goal

What You Ate Today

Grains

5 servings

One serving is:

1 slice bread

1 cup dry cereal

½ cup cooked rice, pasta, or cereal

1 5-inch corn tortilla

NOTE: Choose whole grains for at least half of your servings per day.

Vegetables

2 servings

One serving is:

½ cup cut-up raw or cooked vegetables

1 cup raw, leafy vegetables

½ baked sweet potato

½ cup vegetable juice

Fruits

1.5 servings

One serving is:

½ cup fresh, frozen, or canned fruit

1 medium piece fruit

1 cup berries or melon

½ cup dried fruit

½ cup 100% fruit juice

NOTE: Make most choices fruit instead of juice.

Milk/Dairy

3 servings

One serving is:

1 cup milk

1½ ounces reduced-fat hard cheese

2 ounces processed cheese

1 cup low-fat yogurt

1/3 cup shredded cheese

NOTE: Choose low-fat or fat-free most often.

Meat and Beans

5 servings

One serving is:

1 ounce cooked lean beef, pork, or ham

1 ounce cooked chicken or turkey (no skin)

1 ounce cooked fish or shellfish

1 egg

½ ounce nuts or seeds

1 tablespoon peanut butter

¼ cup cooked dried beans or peas

½ cup tofu

2 tablespoons hummus

Physical Activity

At least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

I was active for ___________ minutes today.