My Plan

Talk with your health care provider about an eating pattern and physical activity program that is right for you.
General Plan
Your plan is based on a 2000 Calorie allowance. You can set a personal Calorie goal in My Top 5 Goals.
Total Calories
2000 per day
Grains
6 oz. per day
  • Whole Grains ≥ 3 ounce(s) per day
What counts as 1 ounce of Grains
  • 1 slice of bread (1 ounce)
  • ½ cup cooked pasta, rice, or cereal
  • 1 ounce uncooked pasta or rice
  • 1 tortilla (6 inch diameter)
  • 1 pancake (5 inch diameter)
  • 1 ounce ready-to-eat cereal (about 1 cup cereal flakes)
  • See more Grain examples
Tips
  • Eat at least half of all grains as whole grains.
  • Substitute whole-grain choices for refined grains in breakfast cereals, breads, crackers, rice, and pasta.
  • Check product labels – is a grain with "whole" before its name listed first on the ingredients list?
Vegetables
2½ cup(s) per day
Dark Green Red & Orange Beans & Peas Starchy Other
  • Dark Green 1½ cup(s) per week
  • Red & Orange 5½ cup(s) per week
  • Beans & Peas 1½ cup(s) per week
  • Starchy 5 cup(s) per week
  • Other 4 cup(s) per week
What counts as 1 cup of Vegetables:
Tips
  • Include vegetables in meals and in snacks. Fresh, frozen, and canned vegetables all count.
  • Add dark-green, red, and orange vegetables to main and side dishes. Use dark leafy greens to make salads.
  • Beans and peas are a great source of fiber. Add beans or peas to salads, soups, side dishes, or serve as a main dish.
Fruits
2 cup(s) per day
What counts as 1 cup of Fruit:
Tips
  • Select fresh, frozen, canned, and dried fruit more often than juice; select 100% fruit juice when choosing juice.
  • Enjoy a wide variety of fruits, and maximize taste and freshness, by adapting your choices to what’s in season.
  • Use fruit as snacks, salads, or desserts.
Dairy
3 cup(s) per day
What counts as 1 cup of Dairy:
  • 1 cup milk
  • 1 cup fortified soymilk (soy beverage)
  • 1 cup yogurt
  • 1½ ounces natural cheese (e.g. Cheddar)
  • 2 ounces processed cheese (e.g. American)
  • See more Dairy examples
Tips
  • Drink fat-free (skim) or low-fat (1%) milk.
  • Choose fat-free or low-fat milk or yogurt more often than cheese.
  • When selecting cheese, choose low-fat or reduced-fat versions.
Protein Foods
5½ oz. per day
  • Seafood 8 ounce(s) per week
What counts as 1 ounce of Protein Foods:
  • 1 ounce lean meat, poultry, seafood
  • 1 egg
  • 1 Tablespoon peanut butter
  • ½ ounce nuts or seeds
  • ¼ cup cooked beans or peas
  • See more Protein Food examples
Tips
  • Eat a variety of foods from the Protein Foods group each week.
  • Eat seafood in place of meat or poultry twice a week.
  • Select lean meat and poultry. Trim or drain fat from meat and remove poultry skin.
Oils
6 tsp. per day
What counts as 1 tsp. of Oil:
  • 1 tsp. vegetable oil (e.g. canola, corn, olive, soybean)
  • 1½ tsp. mayonnaise
  • 2 tsp. tub margarine
  • 2 tsp. French dressing
  • See more Oil examples
Tips
  • Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter.
  • Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).
  • Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.
Additional Guidance Read below for more information on the following topics:
Physical Activity Physical activity is any form of exercise or movement of the body that uses energy. To get the health benefits of physical activity, include activities that make you breathe harder and make your heart beat faster. These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball. Also include strengthening activities to make your muscles stronger, like push-ups and lifting weights.
  • Ages 2-5: Play actively every day.
  • Ages 6-17: Be physically active for at least 60 minutes each day.
  • Ages 18 & up: Be physically active for at least 150 minutes each week.
Some activity is better than none. The more you do, the greater the health benefits and the better you’ll feel. Food Groups
  • Grains
    • Use the Nutrition Facts label and the ingredients list to choose whole grains that are a good or excellent source of dietary fiber. Good sources of fiber contain 10 to 19 percent of the Daily Value per serving, and excellent sources of dietary fiber contain 20 percent or more.
    • When choosing a refined grain, check the ingredient list to make sure it is made with enriched flour. Enriched grains are refined grain products with B vitamins (thiamin, riboflavin, niacin, folic acid) and iron added.
    • Eat fewer refined grain products that have a lot of solid fat or added sugars – such as cookies, cakes, sweet rolls, pastries, and donuts.
  • Vegetables
    • When eating canned vegetables choose those labeled as low sodium, reduced sodium, or no salt added.
    • Green peas and green (string) beans are not considered to be “Beans & Peas.” Green peas are grouped with “Starchy Vegetables.” Green beans are grouped with “Other Vegetables” such as onions, lettuce, celery, and cabbage because their nutrient content is similar to those foods.
  • Fruits
    • When eating canned fruit choose unsweetened or fruit canned in 100% juice.
    • Unless a juice package states it is “100% juice,” it is not 100% juice. Sweetened juice products with minimal juice content, such as juice drinks, are considered sugar-sweetened beverages rather than fruit juice.
  • Dairy
    • If you currently drink whole milk, gradually switch to lower fat versions. Lower fat milk has the same amount of calcium and other essential nutrients, but fewer Calories.
    • Milk and yogurt are better sources of potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.
    • If you are lactose intolerant, try lactose-free milk, drink smaller amounts of milk at a time, or try fortified soymilk (soy beverage).
  • Protein Foods
    • Choose meat cuts that are low in fat and ground beef that is extra lean (at least 90% lean).
    • Seafood includes fish (such as salmon, tuna, trout, and tilapia) and shellfish (such as shrimp, crab, and oysters). Select some seafood that is higher in oils and lower in mercury, such as salmon, trout, and herring.
    • Choose a variety of protein foods, including some plant protein foods, such as beans, peas, soy products, nuts, and seeds.
Related Topics
  • Oils
    • Oils are not a food group but are emphasized because they contribute essential fatty acids (linoleic and alpha-linolenic) and vitamin E.
    • Many common oils, such as olive, canola, corn, peanut, safflower, soybean, and sunflower oils, are extracted from plants. Oils are also naturally present in foods such as olives, nuts, avocados, and seafood.
    • Use the Nutrition Facts label to choose foods that contain more unsaturated fat, less saturated fat and no trans fat.
  • Sodium
    • Sodium is an essential nutrient but is needed by the body in relatively small quantities. Virtually all Americans eat too much and should reduce the amount they eat.
    • On average, the higher your sodium intake, the higher your blood pressure. And as sodium intake decreases, so does blood pressure. Keeping blood pressure in the normal range reduces risk of cardiovascular disease, congestive heart failure, and kidney disease.
    • Most sodium in the diet comes from salt added during food processing. The problem of excess sodium is due to both high-sodium foods and frequent consumption of foods that contain lower amounts of sodium such as yeast breads.
  • Added Sugars
    • Healthy eating patterns limit added sugars to less than 10 percent of calories per day.
    • Added sugars include syrups, other caloric sweeteners, and fruit juice concentrates used as a sweetener in other food products. Added sugars do not include naturally occurring sugars such as those in fruit or milk.
    • Specific examples of added sugars include brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, turbinado sugar, trehalose, and sucrose.
  • Saturated Fat
    • Individuals should aim to reduce saturated fats intake to less than 10 percent of calories per day.
    • Read food labels to choose packaged foods lower in saturated fats and higher in polyunsaturated and monounsaturated fats.
    • Prepare foods using oils—which are high in polyunsaturated and monounsaturated fats—rather than solid fats—which are high in saturated fats.
    • Use oil-based dressings and spreads on foods instead of those made from solid fats (e.g., butter, stick margarine, cream cheese). Intake of saturated fats also can be limited by choosing lower-fat forms of foods and beverages that contain solid fats (e.g., choose fat-free or low-fat milk instead of 2% or whole milk; low-fat cheese instead of regular cheese; lean rather than fatty cuts of meat) or choosing these foods less often.
Information for Specific Population Groups
  • Women capable of becoming pregnant
    • Choose foods such as meat, poultry, and seafood that supply heme iron, which is more readily absorbed by the body. Also choose additional iron sources, and enhancers of iron absorption such as vitamin C-rich foods.
    • Consume 400 micrograms per day of synthetic folic acid (from fortified foods and/or supplements) in addition to food forms of folate from a varied diet.
  • Women who are pregnant or breastfeeding
    • Consume 8 to 12 ounces of seafood per week from a variety of seafood types.
    • Due to their high methyl mercury content, limit white (albacore) tuna to 6 ounces per week and do not eat the following four types of fish: tilefish, shark, swordfish, and king mackerel.
    • If pregnant, take an iron supplement and a folic acid supplement, as recommended by an obstetrician or other health care provider.
  • Individuals ages 50 years and older
    • Consume foods fortified with vitamin B12, such as fortified cereals, or take dietary supplements.
    • People who are age 51 and older need to reduce sodium to 1500 mg a day.
  • Individuals ages 71 years and older
    • Vitamin D recommendations for people ages 71 and older are higher than for other age groups. Individuals in this group should consume 800 IU (20 micrograms) of vitamin D a day. Check with your health care provider for more information about your vitamin D needs.