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<div class="HwContainer HwElement" id="HwContainer"><a class="HwMainSkipNavigation" href="#HwContentTitle"><span class="HwAccessibilityText">Skip Navigation</span></a><div class="HwBlock" id="HwMain" role="main"><div class="HwRow"><div class="HwColumn" id="HwColumnSidebar1"><div class="HwCustom" id="HwCustomSidebar"> </div></div><div class="HwColumn" id="HwColumnContent"><div id="HwContentTop"> </div><div class="HwTypeFocus HwContentWrapper HwElement" role="article" id="HwContentWrapper"><div class="HwCustom" id="HwCustomContentTop"> </div><div class="HwContentHeader"><p><a name="top" id="Hwtop"><span class="HwAccessibilityText">Top of the page</span></a> </p></div><div class="HwContentTitle"><h1 id="HwContentTitle" tabindex="-1">Recommended Servings for Adults</h1></div><div class="HwContentTopNavigation"> </div><div class="HwContent"><div class="HwNavigationSection HwSectionSpecialSection" id="sec-ug2170-sec"><h2 class="HwSectionTitle" fingerprint="b4cb0a40" fingerprint-exact="e7c3d1bb">Overview</h2> <p fingerprint="9a473254" fingerprint-exact="8d455894">The chart below shows the USDA MyPlate recommendations for each food group. These amounts are for adults who need 1,600 to 2,400 calories a day.</p> <table class="hw-table-border" fingerprint="593c9d5a" fingerprint-exact="0ee4ea3c"> <caption>Recommended amounts</caption> <colgroup> <col> <col> </colgroup> <tbody> <tr> <th scope="col"> <p>Food group</p> </th> <th scope="col"> <p>Amount needed each day</p> </th> </tr> <tr> <th scope="row"> <p>Grains</p> </th> <td> <p>5 to 8 ounces</p> <p>1 ounce is equal to: </p> <ul> <li>1 slice of bread. </li> <li>1 small (6-inch) tortilla. </li> <li>1 cup dry cereal. </li> <li>½ cup cooked rice, cooked pasta, or cooked cereal. </li> </ul> </td> </tr> <tr> <th scope="row"> <p>Vegetables</p> </th> <td> <p>2 to 3 cups</p> <p>1 cup is equal to: </p> <ul> <li>1 cup raw or cooked vegetables. </li> <li>2 cups raw, leafy greens. </li> <li> <span class="Measurement">1 cup (8 fl oz)</span> vegetable juice. </li> </ul> </td> </tr> <tr> <th scope="row"> <p>Fruits</p> </th> <td> <p>1½ cups to 2 cups</p> <p>1 cup is equal to: </p> <ul> <li>1 cup fresh, frozen, or canned fruit. </li> <li>1 small apple, 1 large orange, or 1 large banana. </li> <li> <span class="Measurement">1 cup (8 fl oz)</span> 100% fruit juice. </li> <li>½ cup dried fruit. </li> </ul> </td> </tr> <tr> <th scope="row"> <p>Dairy </p> </th> <td> <p>3 cups </p> <p>1 cup is equal to: </p> <ul> <li> <span class="Measurement">1 cup (8 fl oz)</span> milk or yogurt. </li> <li>1½ ounces hard cheese. </li> <li>2 ounces processed cheese. </li> </ul> </td> </tr> <tr> <th scope="row"> <p>Protein foods </p> </th> <td> <p>5 to 6½ ounces</p> <p>1 ounce is equal to: </p> <ul> <li>1 ounce meat, poultry, or fish. </li> <li>1 egg. </li> <li>1 tablespoon peanut butter. </li> <li>½ ounce nuts (12 almonds or 7 walnut halves). </li> <li>¼ cup cooked beans, peas, or lentils. </li> <li>¼ cup tofu. </li> </ul> </td> </tr> </tbody> </table> </div><div class="HwNavigationSection HwSectionRelatedInformation" id="sec-ug2170-RelInfo"><h2 class="HwSectionTitle" 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