Dietary Guidelines for Americans - SchoolNutritionAndFitness.com

aPPendix 10. THE DASH EATING PLAN AT VARIOUS CALORIE LEVELSThe number of daily servings in a food group vary depending on caloric needs afood group b 1,200calories1,400calories1,600calories1,800calories2,000calories2,600calories3,100caloriesserving sizesgrains 4–5 5–6 6 6 6–8 10–11 12–13 1 slice bread1 oz dry cereal c½ cup cooked rice, pasta, or cereal cvegetables 3–4 3–4 3–4 4–5 4–5 5–6 6 1 cup raw leafy vegetable½ cup cut-up raw or cookedvegetable½ cup vegetable juicefruits 3–4 4 4 4–5 4–5 5–6 6 1 medium fruit¼ cup dried fruit½ cup fresh, frozen, or canned fruit½ cup fruit juicefat-free or low-fatmilk and milkproductslean meats,poultry, and fishnuts, seeds, andlegumes2–3 2–3 2–3 2–3 2–3 3 3–4 1 cup milk or yogurt1½ oz cheese3 or less 3–4 orless3 perweek3 perweek3–4 orless3–4 perweek6 or less 6 or less 6 or less 6–9 1 oz cooked meats, poultry, or fish1 egg4 perweek4–5 perweek1 1 ¹⁄3 cup or 1½ oz nuts2 Tbsp peanut butter2 Tbsp or ½ oz seeds½ cup cooked legumes (dried beans,peas)fats and oils 1 1 2 2–3 2–3 3 4 1 tsp soft margarine1 tsp vegetable oil1 Tbsp mayonnaise1 Tbsp salad dressingsweets andadded sugars3 or lessper weekMaximumsodium limit d 2,300mg/day3 or lessper week2,300mg/day3 or lessper week2,300mg/day5 or lessper week2,300mg/day5 or lessper week2,300mg/day< 2 < 2 1 Tbsp sugar1 Tbsp jelly or jam½ cup sorbet, gelatin dessert1 cup lemonade2,300mg/day2,300mg/day83 DIETARY GUIDELINES FOR AMERICANS, 2010