Presented by Janice Hermann, PhD, RD/LD

OCES Adult and Older Adult Nutrition Specialist

USDA Daily Food Plan

USDA Daily Food PlanGuide for planning a healthful dietBased on 2010 Dietary GuidelinesTypes and amounts of food for a healthful dietLimits for fats, sugars and sodium

USDA Daily Food Plan: Food GroupsGrainsVegetablesFruitsDairyProtein foods

Grain GroupIn general 1 ounce from the grains group is:

1 slice of bread1 cup of ready-to-eat cereal½ cup of cooked rice, cooked pasta, or cooked

cereal

Daily Food Plan messageMake Half Your Grains Whole

Vegetable GroupIn general 1 cup from the vegetable group is:

1 cup of raw or cooked vegetables or vegetable juice

2 cups of raw leafy greens is considered as 1 cup from the vegetable group

Daily Food Plan messageVary Your Veggies

Fruit GroupIn general 1 cup from the fruit group is:

1 cup of fruit or 100% fruit juice½ cup of dried fruit

Daily Food Plan messageFocus on Fruits

Diary GroupIn general 1 cup from the dairy group is:

1 cup of milk, yogurt or soymilk1 ½ ounces of natural cheese2 ounces of processed cheese

Daily Food Plan message

Get Your Calcium-Rich Foods

Protein Foods GroupIn general 1 ounce from the protein foods

group is: 1 ounce of meat, poultry or fish¼ cup cooked dry beans1 egg1 tablespoon of peanut butter½ ounce of nuts or seeds

Daily Food Plan messageGo Lean with Protein

Fats, Sugars and SodiumAlthough not food groups the USDA Daily

Food Plan provides limits for fats, sugars and sodium.

USDA Daily Food Plan Recommended Amounts USDA Daily Food Plan recommended amounts is

based on your estimated calorie needsYour estimated calorie needs is based on your:

GenderAgePhysical Activity

Web site: www.ChooseMyplate.gov

Estimated Calorie NeedsGender Age (years) Sedentary Moderately Active Active

Child 2-3 1,000-1,200 1,000-1,400 1,000-1,400

Female 4-8 1,200-1,400 1,400-1,600 1,400-1,800

9-13 1,400-1,600 1,600-2,000 1,800-2,200

14-18 1,800 2,000 2,400

19-30 1,800-2,000 2,000-2,200 2,400

31-50 1,800 2,000 2,200

51+ 1,600 1,800 2,000-2,200

Male 4-8 1,200-1,400 1,400-1,600 1,600-2,000

9-13 1,600-2,000 1,800-2,200 2,000-2,600

14-18 2,000-2,400 2,400-2,800 2,800-3,200

19-30 2,400-2,600 2,600-2,800 3,000

31-50 2,200-2,400 2,400-2,600 2,800-3,000

51+ 2,000-2,200 2,200-2,400 2,400-2,800

Daily Food Plan For Different Calorie Levels

Calories 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000Grains (oz) 5 5 6 6 7 8 9 10 10

Vegetables (cups) 1 ½ 2 2 ½ 2 ½ 3 3 3 ½ 3 ½ 4

Fruits (cups) 1 ½ 1 ½ 1 ½ 2 2 2 2 2 ½ 2 ½

Dairy (cups) 2 ½ 3 3 3 3 3 3 3 3

Protein foods (oz)

4 5 5 5 ½ 6 6 ½ 6 ½ 7 7

Oils (tsp) 4 5 5 6 6 7 8 8 10

Solid Fats and Added Sugars (calories)

120 120 160 260 270 330 360 400 460

Sodium (mg) 2,300 2,300 2,300 2,300 2,300 2,300 2,300 2,300 2,300

Sodium if 51+, African American or have chronic disease

1,500 1,500 1,500 1,500 1,500 1,500 1,500 1,500 1,500

Planning Healthful Meals with the USDA Daily Food PlanUse USDA Daily Food Plan to find types and

amounts of food recommended each day for your calorie needs

Spread the foods recommended by the USDA Daily Food Plan across the day into meals and snacks

Planning Healthful Meals with the USDA Daily Food PlanUse USDA Daily Food Plan to find amounts

recommended each day for your calorie levelUSDA Daily Food Plan for 2,000 calories are:

Grains 6 ouncesVegetables 2½ cupsFruits 2 cups Dairy 3 cupsProtein foods 5 ½ ounces Oils 6 teaspoonsSolid fats and added sugars 260 calories

Planning Healthful Meals with the USDA Daily Food Plan

Spread foods across the day into meals and snacks

USDA Food Groups

Amounts for 2,000 calories

Breakfast

Lunch Snack Dinner

Grains (oz) 6 2 2 2Vegetables (cups) 2 ½ 1 1 ½Fruits (cups) 2 ½ ½ ½ ½Dairy (cups) 3 1 1 1Protein foods (oz) 5 ½ 2 2 ½Oils (tsp) 6 1 2 3

Apply the Dietary Guidelines 2010 to Your Food ChoicesDietary Guideline consumer messages that can

help guide your food choices are:Build a Healthy Plate Cut Back on Solid Fats, Added Sugars and Salt

Messages That Can Help Guide Your Food Choices

Build a Healthy Plate Make half your plate fruits and vegetables.Switch to fat-free or low-fat (1%) milk.Make at least half your grains whole.Vary your protein food choices.

Cut Back on Solid Fats, Added Sugars and SaltChoose foods and drinks with little or no added

sugars.Look out for salt (sodium) in foods you buy.Eat fewer foods that are high in solid fats.

Dietary Guidelines and MyPlateDietary Guidelines, USDA Daily Food Plan and

MyPlate can help you make food and physical activity choices so you can have a healthier life

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