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Balanced Diet
For a balanced diet it is best to stick to the portion sizes, and calories needed for each day. The food groups are a superb guide to good nutrition.
What about the portion sizes? Portion sizes are the key to developing a healthy diet therapy. Remember, everyone is different in body and chemical make up. Use these servings below as a guideline for you and your family.
One serving is: One serving is: One serving is: One serving is: Beans may be included in healthy meal plans at least 3 times per week, as part of a balanced diet. One serving is One serving is:
What are the right portion sizes? The new food pyramid gives a guide to the right consumption of calories, and portions to be served. Calorie and Serving Amounts For a Balanced Diet of: 1000 Calories
Grains …………...……………… 3 oz
Vegetables ………………………1 cup
Fruits …………………………. 1 cup
Milk …………………………….. 2 cups
Meat and Beans ……………… 2 oz
Oils …………………………… 3 tsp
Discretionary calories …………… 165
Suitable for: Male Age Inactive Moderately Active Active 2 ✓ ✓ ✓ 3 ✓ Female Age Inactive Moderately Active Active 2 ✓ ✓ ✓ 3 ✓ Calorie and Serving Amounts For a Balanced Diet of: 1200 Calories Grains …………...……………… 4 oz
Vegetables ………………………1.5 cups Fruits …………………………. 1 cup Milk ……………………………. 2 cups Meat and Beans ……………… 3 oz Oils …………………………… 4 tsp Discretionary calories …………… 171 Suitable for: Male Age Inactive Moderately Active Active 4 ✓ 5 ✓ Female Age Inactive Moderately Active Active 3 ✓ 4 ✓ 5 ✓ 6 ✓ 7 ✓ Calorie and Serving Amounts For a Balanced Diet of: 1400 Calories
Grains …………...……………… 5 oz
Vegetables ………………………1.5 cups
Fruits …………………………. 1.5 cups
Milk ……………………………. 2 cups
Meat and Beans ……………… 4 oz
Oils …………………………… 4 tsp
Discretionary calories …………… 171
Suitable for: Male Age Inactive Moderately Active Active 3 ✓ ✓ 4 ✓ 5 ✓ 6 ✓ 7 ✓ 8 ✓ Female Age Inactive Moderately Active Active 3 ✓ 4 ✓ ✓ 5 ✓ 6 ✓ 8 ✓ 9 ✓ 10 ✓ Calorie and Serving Amounts For a Balanced Diet of: 1600 Calories Grains …………...…………… 5 oz
Vegetables ………………………2 cups Fruits …………………………. 1.5 cups Milk ……………………………. 3 cups Meat and Beans ……………… 5 oz Oils …………………………… 5 tsp Discretionary calories …………… 132 Suitable for: Male Age Inactive Moderately Active Active 4 ✓ 5 ✓ 6 ✓ 7 ✓ 8 ✓ 9 ✓ 10 ✓ Female Age Inactive Moderately Active Active 5 ✓ 6 ✓ 7 ✓ 8 ✓ 9 ✓ 11 ✓ 12 ✓ 13 ✓ 51 - 55 ✓ 56 - 60 ✓ 61 - 65 ✓ 66 - 70 ✓ 71 - 75 ✓ 76 & up ✓ Calorie and Serving Amounts For a Balanced Diet of: 1800 Calories Grains …………...……………… 6 oz
Vegetables ………………………2.5 cups Fruits …………………………. 1.5 cups Milk …………………………….. 3 cups Meat and Beans ……………… 5 oz Oils …………………………… 5 tsp Discretionary calories …………… 195 Suitable for: Male Age Inactive Moderately Active Active 6 ✓ 7 ✓ 9 ✓ 10 ✓ 11 ✓ 12 ✓ Female Age Inactive Moderately Active Active 6 7 ✓ 8 ✓ 9 ✓ 10 ✓ 11 ✓ 14 ✓ 15 ✓ 16 ✓ 17 ✓ 18 ✓ 26 - 30 ✓ 31 - 35 ✓ 36 - 40 ✓ 41 - 45 ✓ 46 - 50 ✓ 51 - 55 ✓ 56 - 60 ✓ 61 - 65 ✓ 66 - 70 ✓ 71 - 75 ✓ 76 & up ✓ Calorie and Serving Amounts For a Balanced Diet of: 2000 Calories Grains …………...……………… 6 oz
Vegetables ………………………2.5 cups Fruits …………………………. 2 cups Milk …………………………….. 3 cups Meat and Beans ……………… 5 oz Oils …………………………… 6 tsp Discretionary calories …………… 267 Suitable for: Male Age Inactive Moderately Active Active 8 ✓ 9 ✓ 11 ✓ 13 ✓ 14 ✓ 61 - 65 ✓ 66 - 70 ✓ 71 - 75 ✓ 76 & up ✓ Female Age Inactive Moderately Active Active 10 ✓ 11 ✓ 12 ✓ 13 ✓ 14 ✓ 15 ✓ 16 ✓ 17 ✓ 18 ✓ 19 - 20 ✓ 21 - 25 ✓ 26 - 30 ✓ 31 - 35 ✓ 36 - 40 ✓ 41 - 45 ✓ 46 - 50 ✓ 51 - 55 ✓ 56 - 60 ✓ 61 - 65 ✓ 66 - 70 ✓ 71 - 75 ✓ 76 & up ✓
Break Down Of Servings
Calorie and Serving Amounts
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