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| Putting It Together
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How many servings are right for me?
The Pyramid shows a range of servings for each major food group. The number of servings that are right
for you depends on how many calories you need, which in turn depends on your age, sex, size, and how
active you are. Almost everyone should have at least the lowest number of servings in the ranges.
The calorie level suggestions are based on recommendations of the Department of Nutrition and on calorie
intakes reported by people in national food consumption surveys.
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For adults and teens
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
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For young children
It is hard to know how much food children need to grow normally. If you're unsure, check with your
doctor. Preschool children need the same variety of foods as older family members do, but may need less
than 1,600 calories. For fewer calories they can eat smaller servings. However, it is important that they
have the equivalent of 2 cups of milk a day.
For you
Now, take a look at the table below. It tells you how many servings you need for your calorie level. For
example, if you are an active woman who needs about 2,200 calories a day, 6 servings of Rice &
Alternatives would be right for you. You'd also want to eat about 6 ounces of meat or alternates per day.
Keep total fat (fat in the foods you choose as well as fat used in cooking or added at the table) to
about 65 grams per day.
If you are between calorie categories, estimate servings. For example, some less active women may need
only 2,000 calories to maintain a healthy weight. At that calorie level, 5 servings from the grain group
would be about right.
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SAMPLE DIETS FOR A DAY AT 3 CALORIE LEVELS
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Lower
about
1,600
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Moderate
about
2,200
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Higher
about
2,800
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Rice & Alternatives Servings
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5
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6
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7
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Vegetables Group Servings
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2
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2
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2
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Fruit Group Servings
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2
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2
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2
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Meat & Alternatives Group (ounces)
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2
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2
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3
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Total Fat (grams)
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53
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73
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93
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Total Added Sugars (teaspoons)
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6
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12
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18
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Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 may
need more servings.
Meat group amounts are in total ounces.
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Look at the next section for further explanation of
What is a Serving?
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