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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 National Academy of Sciences
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 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 |
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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.
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| 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, 9 servings
of bread, cereals, rice or pasta would be right for you. You'd also want to eat about 6 ounces
of meat or alternates per day. Keep total fat (in the foods you choose as well as that used in
cooking or added at the table) to about 73 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, 8 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 |
Moderate
about
2,200 |
Higher
about
2,800 |
| Grain Group Servings |
6 |
9 |
11 |
| Vegetable Group Servings |
3 |
4 |
5 |
| Fruit Group Servings |
2 |
3 |
4 |
| Milk Group Servings |
2-3* |
2-3* |
2-3* |
Meat Group (ounces)
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5
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6
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7
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| Total Fat (grams) |
53 |
73 |
93 |
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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