The following table describes the number of servings needed for a healthy adult
based on a 2000-calorie diet.
 |
Food Group |
|
Amount |
|
What is it? |
|
Equivalent amounts |
|
 |
|
|
Grains |
|
6 ounces |
|
- Any bread, pasta, cereal or rice
- Choose at least 3 ounces from whole grains—whole-wheat flour, oatmeal, bulgur,
brown rice
|
|
2-ounce equivalents:
2 slices of bread
1/2 bagel
2 tortillas
1 cup cooked rice
1 cup cooked pasta
|
|
 |
|
|
Fruits |
|
2 cups |
|
- Any fruit or 100% fruit juice
- Can be frozen, canned, raw, cooked, dried
- Choose from a variety of colors
|
|
1-cup equivalents:
Small banana, apple, mango
8 ounces orange juice
32 grapes
1/2 cup dried fruit
|
|
 |
|
|
Vegetables |
|
2.5 cups |
|
- Any vegetable, 100% vegetable juice or beans
- Can be frozen, canned, raw, cooked, dried
- Choose from a variety of colors
|
|
1-cup equivalents:
1 cup cooked bok choy, kale, spinash
12 baby carrots
1 cup cooked beans
2 cups lettuce
|
|
 |
|
|
Milk and Milk Products |
|
3 cups |
|
- Milk and foods made from milk
- Choose fat-free and low-fat products
|
|
1-cup equivalents:
1 cup milk
1-1/2 ounces cheese
1 cup yogurt
1-1/2 cups ice cream
|
|
 |
|
|
Meats, Beans,and Nuts |
|
5.5 ounces |
|
- All foods made from meat, poultry, fish; dry beans or peas; eggs, nuts and seeds
- Choose lean meats
- Choose fish, nuts or seeds over meat and poultry
|
|
1-ounce equivalents:
1 egg
12 almonds
1 tablespoon peanut butter
1/4 cup tofu
1/4 cup cooked beans
1 ounce poultry, fish, meat
|
|
 |
 |
Because fats and oils contain essential fatty acids, there is an allowance for 6
teaspoons of oils in the food guide. However, most people consume enough oil in
the foods that they eat, such as nuts, fish, cooking oil and salad dressing.
Several food groups are under-consumed by most Americans; specifically, vegetables,
fruits, milk and whole grains. The specific recommendations for under-consumed food
groups are:
Vegetables:
- Eat more dark green vegetables.
- Eat more orange vegetables.
- Eat more dry beans and peas.
Fruit:
- Eat a variety of fruit.
- Choose fresh, frozen, dried and canned fruit.
- Go easy on fruit juices.
Milk:
- Go low-fat or fat-free.
- If you don’t or can’t consume milk, choose lactose-free products or other calcium
sources.
Grains:
- Eat at least 3 ounces of whole-grain bread, cereal, crackers, rice or pasta every
day.
- Look for the word "whole" before the grain name on the list of ingredients.
To find specific recommendations for your age and activity level, go to
mypyramid.gov
Vitamins and minerals work in conjunction with other nutrients and are essential
to facilitate all bodily functions. Vitamins and minerals aid in the digestion of
nutrients and assist with protein synthesis to building healthy bones. Calcium and
potassium are abundant in dairy products. Fluid milk and some other dairy products
are fortified with vitamin D.
Protein
The current U.S. recommendation according to the Institute of Medicine is that adults
should consume between ten and 35 percent of their calories from protein. These
recommendations were established with the goal of preventing deficiency, but newer
research indicates that many adults may benefit from eating more than the minimum
requirement. These findings are presented May 2008 issue of the American Journal
of Clinical Nutrition3 describing the conclusions of a Protein Summit,
which brought together the world’s leading scientists in protein research. The summit
participants agreed that many adults, particularly those who are overweight or obese
and older Americans may benefit from eating up to 35 percent of their calories from
protein. The summit's conclusions complement examination of evidence by the International
Dietary Energy Consultancy Group (IDECG), World Health Organization/Food and Agricultural
Organization and Dietary Reference Intakes (DRI) panel, which has determined that
there is either a benefit or no harm with protein intakes three to four times the
minimum requirement. This means that adults can safely eat up to 35 percent of their
total calories as protein, and there may be some health benefits in doing so. Since
most Americans are consuming protein in the lower end of the recommended range (about
13-16 percent), there is room for adding more high-quality protein to their diets
while still being in the recommended range outlined as safe.4
Calcium
Calcium is the most abundant of the minerals in the human body and 99% of it is
contained in bones and teeth. Calcium has many functions in the body:
- Helps bones remain strong by slowing the rate of bone loss with age
- Helps with muscle contraction
- Plays a role in normal nerve function
- Helps with blood clotting 5
A diet rich in calcium is important throughout the lifecycle. Fracture incidence
among children has increased by one-third in boys and one-half in girls compared
to a generation ago.6 A diet high in calcium, especially
during the adolescent years, helps build bone mass to prevent osteoporosis later
in life, as well as reducing fracture risk now and later. It is recommended that
school-age children consume between 800 -1,300 mg of calcium per day (see table
below). To achieve this goal, MyPyramid recommends that younger children consume 2 cups
of milk group foods and children over 9 years of age need three cups of from the
milk group per day. Seven out of 10 boys and 9 out of 10 girls are currently
not consuming adequate dietary calcium.7
The best food sources of calcium are dairy products, especially milk, cheese and
yogurt. Seafood such as salmon and sardines (eaten with the bones) and vegetables
such as broccoli and kale have good amounts of calcium. Some substances enhance
or inhibit absorption of calcium into the blood. Vitamin D enhances absorption,
as does lactose (milk sugar), other sugars, and protein. To determine your current
calcium consumption from food choices, try the Calcium Quiz.
Potassium
Potassium is another mineral that is naturally abundant in dairy products and is
under-consumed by Americans. It works in the body to:
- Help regulate fluids and mineral balance in and out of body cells
- Helps maintain normal blood pressure
- Helps transmit nerve impulses or signals
- Helps muscle contraction
The suggested potassium intake for adults is 4700 mg/day. See table below for recommendations
for all age groups.
The best sources of potassium include fruits (bananas, cantaloupe and oranges),
milk, leafy green vegetables, legumes, meat and fish. Less-processed foods tend
to have more potassium.
Magnesium
Magnesium is an important mineral since it serves as a part of over three hundred
body enzymes. It works in the body to:
- Regulate many types of bodily functions such as making body protein and muscle contractions
- Helps maintain body cells in nerves and muscles, and signals muscles to contract
and relax.
- Serves as a component of bones.
The RDA for teenage boys is 410 mg daily to age 18; for teenage girls, 360 mg daily.
The RDA for adult males is 400 mg daily through age 30, then 420 mg daily after
that. For females the recommendation is 310 mg daily through as 30 and 320 mg after
age 30. Neither pregnancy nor breast feeding increases the need for magnesium.
Excellent sources of magnesium include spinach, peanut butter, pecans, black-eyed
peas and lima beans, ranging from 80 – 40 mg magnesium per serving. Milk and dairy
foods are moderate sources of magnesium. An eight-ounce glass of milk contains 27
mg magnesium and an eight-ounce carton of yogurt is 30 – 40 mg magnesium depending
on fat content. For specific nutrient values, check the Nutrients in Dairy Products
page found on this website.
Vitamin D
Prior to the fortification of milk products with vitamin D, rickets was a major
public health problem. In the United States, milk has been fortified with 10 micrograms
(400 IU) of vitamin D per quart since the 1930s, leading to a dramatic decline in
the number of rickets cases.
Vitamin D is necessary to:
- Help the body absorb calcium and phosphorus in milk and other foods
- Help regulate normal blood pressure
- Help transmit nerve impulses
- Help with muscle contraction
The recommended intake is based on age and is listed in the table below. Recent
research has found many additional health benefits of vitamin D, including reduced
risk of some cancers, immune function and cognitive performance. Some researchers
would like to see the recommendation increased up to 2,000 IU per day, especially
in older people and other high-risk groups. When the committee meets again to reconsider
the dietary recommendation, it will likely be increased.
The best dietary sources of vitamin D are from animal sources such as fortified
milk and orange juice. It is also found naturally in eggs and some fish (salmon,
tuna and sardines)8. Vitamin D can also be made in the skin with 10 –
15 minutes exposure to ultraviolet light from the sun. The number of cases of nutritional
rickets has been on the rise in recent years. The current upper limit for vitamin
D is 2,000 IU a day, but this may increase if the recommendations are increased.
For more information about vitamin D, check out Vitamin D: What
You Should Know About the Sunshine Vitamin.
|
Age
(in years) |
|
Calcium
(mg per day) |
|
Vitamin D
(IU per day) |
|
Potassium
(mg per day) |
|
|
|
4-8 |
|
800 |
|
200 |
|
3,800
|
|
|
|
9-13 |
|
1,300 |
|
200 |
|
4,500
|
|
|
|
14-18 |
|
1,300 |
|
200 |
|
4,700
|
|
|
|
19-50 |
|
1,000 |
|
200
|
|
4,700
|
|
|
|
51+ |
|
1,200 |
|
400
|
|
4,700
|
|
|
|
70+ |
|
|
|
600 |
|
|
|
|
|
Pregnant |
|
1,300 for ≤18; 1,000 for 19+ |
|
200 |
|
4,700
|
|
|
|
Lactating |
|
1,300 for ≤18; 1,000 for 19+ |
|
200
|
|
5,100
|
|
|
|
Recommended Upper Limit |
|
2,500mg |
|
2000
|
|
ND
|
|
|
|
ND= Not determinable due to lack of data of adverse effects in this age group and
concern with regards to lack of ability to handle excess amounts. Source of intake
should be from food only to prevent high levels.9
1Dietary Guidelines for Americans 2005, 6th ed, 2005: www.healthierus.
gov/dietaryguidelines
2Murphy SP J Nutr Educ Behav 2006;38:S77
3Rodriquez NR and Garlick PJ, AmJ Clin Nutr, 87(Supp1): 1551S-1583S,
2008
4Fulgoni V American Journal of Clinical Nutrition 2008;87
5Larson Duff R. American Dietetic Association Complete Food and Nutrition
Guide, 2nd Edition, Wiley & Sons, 2002
6 Khosla et al. JAMA 2003;17;290(11):1479-85.
7Kranz S et al. J Pediatr 2007; 151(6) 642-6.
8Gropper S et al. Advanced Nutrition and Human Metabolism, 4th ed. Wadsworth,
2005: 343-52, 378-91,404-05
9 National Academy of Sciences, Dietary Reference Intakes, 2004