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How much to eat? 
Calories:
1,600 calories is about right for many sedentary women and some older adults.
2,200 calories is about right for most children, teenage girls, active women, and many sedentary men. Women who are pregnant or breastfeeding may need somewhat more.
2,800 calories is about right for teenage boys, many active men, and some very active women.
How many portions?
| Approximate Total Calories |
1,600 |
2,200 |
2,800 |
| Bread Group |
6 |
9 |
11 |
| Vegetable Group |
3 |
4 |
5 |
| Fruit Group |
2 |
3 |
4 |
| Milk Group |
2-3 |
2-3 |
2-3 |
| Meat Group |
2 (5 oz. total) |
2 (6 oz. total) |
2 (7 oz. total) |
How much is one serving?
Breads/Grains:
1 slice of bread, 1/2 cup cooked rice or pasta, 1/2 cup cooked cereal, 1 ounce dry cereal, 1/2 bagel or english muffin
Vegetables:
1/2 cup chopped raw or cooked vegetables, 1 cup leafy raw vegetables (lettuce, spinach)
Fruits:
1 medium fruit (apple, pear, banana, orange), 3/4 cup or 6 oz. juice, 1/2 cup canned or diced fruit, 1/4 cup dried fruit
Dairy:
1 cup milk or yogurt, 1 1/2 oz. cheese, 1/2 cup cottage cheese or ice cream
Meat:
2 1/2 to 3 oz. cooked lean meat, poultry, fish without skin, 1 1/2 cup cooked beans, 1 egg, 2 tbs. peanut butter
The information on this page is from Health: The Basics, Fifth Edition by Rebecca J. Donatelle, is copyright 2003 by Benjamin Cummings, an imprint Pearson Education. It was found on
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