cup

Servings

Serving Sizes
Lean Protein 2 oz
Fruits ½ cup
Vegetables ½ cup
Leafy Vegetables 1 cup packed
3/5 Grains 1 oz or 1 slice
Calories Per Serving Estimates
Lean Protein 50
Fruit 100
Vegetables ** 30
3/5 Grains 100
Calcium 100
** except potatoes, corn, sweet potatoes, and beans
Daily Servings for Weight Loss 1,500 calories
Lean Protein 3 to 5
Fruit 2 to 4
Vegetables 3 to 5
3/5 Grains 3 to 4
Calcium 1 to 2
1 hour of walking or 500 calories/day
Daily Servings for Maintenance 2,000 calories
Lean Protein 3 to 8
Fruit 3 to 6
Vegetables 3 to 6
3/5 Grains 3 to 8
Calcium 1 to 2
½ hour of walking or 250 calories/day