USDA Food Guide

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