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USDA Food Guide

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The suggested amounts of food to consume from the basic food groups, subgroups, and oils to meet recommended nutrient intakes at 12 different calorie levels. Nutrient and energy contributions from each group are calculated according to the nutrient-dense forms of foods in each group (e.g., lean meats and fat-free milk). The table also shows the discretionary calorie allowance that can be accommodated within each calorie level, in addition to the suggested amounts of nutrient-dense forms of foods in each group.

Daily Amount of Food From Each Group (vegetable subgroup amounts are per week)
Calorie Level 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800
Food Group1 Food group amounts shown in cup (c) or ounce-equivalents (oz-eq), with number of servings (srv) in parentheses when it differs from the other units. See note for quantity equivalents for foods in each group.2 Oils are shown in grams (g).
Fruits 1.5 c
(3 srv)
1.5 c
(3 srv)
1.5 c
(3 srv)
2 c
(4 srv)
2 c
(4 srv)
2 c
( 4 srv)
2 c
(4 srv)
2.5 c
(5 srv)
Vegetables3

Dark green veg.
Orange veg.
Legumes veg.
Starchy veg.
Other veg.
1.5 c
(3 srv)

1.5c/wk
1 c/wk
1 c/wk
2.5 c/wk
4.5 c/wk
2 c
(4 srv)

2 c/wk
1.5c/wk
2.5c/wk
2.5c/wk
5.5c/wk
2.5 c
(5 srv)

3 c/wk
2 c/wk
3 c/wk
3 c/wk
6.5c/wk
2.5 c
(5 srv)

3 c/wk
2 c/wk
3 c/wk
3 c/wk
6.5c/wk
3 c
(6 srv)

3 c/wk
2 c/wk
3 c/wk
6 c/wk
7 c/wk
3 c
(6 srv)

3 c/wk
2 c/wk
3 c/wk
6 c/wk
7 c/wk
3.5 c
(7 srv)

3 c/wk
2.5 c/wk
3.5 c/wk
7 c/wk
8.5 c/wk
3.5 c
(7 srv)

3 c/wk
2.5 c/wk
3.5 c/wk
7 c/wk
8.5 c/wk
Grains4
Whole grains
Other grains
5 oz-eq
2.5
2.5
5 oz-eq
3
2
6 oz-eq
3
3
6 oz-eq
3
3
7 oz-eq
3.5
3.5
8 oz-eq
4
4
9 oz-eq
4.5
4.5
10 oz-eq
5
5
Lean meatand beans 4 oz-eq 5 oz-eq 5 oz-eq 5.5oz-eq 6 oz-eq 6.5oz-eq 6.5oz-eq 7 oz-eq
Milk 2 c 3 c 3 c 3 c 3 c 3 c 3 c 3 c
Oils5 17 g 22 g 24 g 27 g 29 g 31 g 34 g 36 g
Discretionary calorie allowance6 171 132 195 267 290 362 410 426

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