EAT, ACT, THINK
Nutrition & Health Information From BYU Dining Services

One important aspect of a healthy diet is eating theright amount. Eating a well-balanced diet can seem complicated with counting calories, portion sizes, food groups, and nutrition labels. ChooseMyPlate is a visual representation to simplify eating, so you can get the nutrients your body needs without a calculator or advanced software. Just make your plate look like MyPlate.

Portions

 

If you want the specifics of how much to eat, here you go! The amount of food needed from each food group depends on your age. The tables below show the recommended daily amounts, by age, for each food group.

 

Vegetables

 

 

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.

 

Daily Recommendation of Vegetables
Women 19-30 years old 2 1/2 cups
31-50 years old 2 1/2 cups
51+ years old 2 cups
Men 19-30 years old 3 cups
31-50 years old 3 cups
51+ years old 2 1/2 cups

 

Fruit

 

 

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.

 

Daily Recommendation of Fruit
Women 19-30 years old 2 cups
31-50 years old 1 1/2 cups
51+ years old 1 1/2 cups
Men 19-30 years old 2 cups
31-50 years old 2 cups
51+ years old 2 cups

 

Grains

 

 

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group.

 

Daily Recommendation of Grains Daily Minimum Amount of Whole Grains
Women 19-30 years old 6 oz. equivalents 3 oz. equivalents
31-50 years old 6 oz. equivalents 3 oz. equivalents
51+ years old 5 oz. equivalents 3 oz. equivalents
Men 19-30 years old 8 oz. equivalents 4 oz. equivalents
31-50 years old 7 oz. equivalents 3 1/2 oz. equivalents
51+ years old 6 oz. equivalents 3 oz. equivalents

 

Protein Foods

 

 

In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

 

Daily Recommendation of Protein Foods
Women 19-30 years old 5 1/2 oz. equivalents
31-50 years old 5 oz. equivalents
51+ years old 5 oz. equivalents
Men 19-30 years old 6 1/2 oz. equivalents
31-50 years old 6 oz. equivalents
51+ years old 5 1/2 oz. equivalents

 

Dairy

 

 

In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group.

 

Daily Recommendation of Dairy

Women 19-30 years old 3 cups
31-50 years old 3 cups
51+ years old 3 cups
Men 19-30 years old 3 cups
31-50 years old 3 cups
51+ years old 3 cups

BRIGHAM YOUNG UNIVERSITY | BYU DINING SERVICES