Wednesday, January 9, 2013

Daily Food Plan



Eat these amounts from each food group daily. This plan is a 2000 calorie food pattern. It is based on average needs for someone like. (A 33 -36 year old female, 5 feet 6 inches tall, 150 pounds, physically active less than 30 minutes a day.) Your calorie needs may be more or less than the average, so check your weight regularly. If you see unwanted weight gain or loss, adjust the amount you are eating. 

Grains
6 ounces
Vegetables
2.5 cups
Fruits
2 cups
Dairy
3 cups
Protein Foods
5.5 ounces


1 Make Half Your Grains Whole

Aim for at least 3 ounces of whole grains a day.

2 Vary Your Veggies

Aim for this much every week:

Dark Green Vegetables = 1.5 cups weekly
Orange Vegetables = 5.5 cups weekly
Dry Beans & Peas = 1.5 cups weekly
Starchy Vegetables = 5 cups weekly
Other Vegetables = 4 cups weekly 

Oils & Empty Calories

Aim for 6 teaspoons of oils a day.

Limit your empty calories (extra fats & sugars) to 260 Calories.

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