Choose foods and beverages with less added sugars, saturated fat, and sodium. Limit: • Added sugars to <45 grams a day.
• Saturated fat to <20 grams a day.
• Sodium to <2,300 milligrams a day.
Activity Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 21/2 hours per week.
Food and Nutrition Service United States Department of Agriculture
MyPlate Plan Write down the foods you ate today and track your small changes, bite by bite.
Write down your food choices for each food group. Food group targets for an 1,800-calorie* pattern are:
11/2 cups 1 cup of fruits counts as • 1 cup raw or cooked fruit; or • 1/2 cup dried fruit; or • 1 cup 100% fruit juice.
21/2 cups 1 cup of vegetables counts as
• 1 cup raw or cooked vegetables; or • 2 cups leafy salad greens; or • 1 cup 100% vegetable juice.
6-ounce equivalents 1 ounce of grains counts as
• 1 slice bread; or • 1 ounce ready-to-eat cereal; or • 1/2 cup cooked rice, pasta, or cereal.
5-ounce equivalents 1 ounce of protein foods counts as
• 1 ounce seafood, lean meats, or poultry; or • 1 egg; or • 1 Tbsp peanut butter; or • 1/4 cup cooked beans, peas, or lentils; or • 1/2 ounce unsalted nuts or seeds.
3 cups 1 cup of dairy counts as
• 1 cup dairy milk or yogurt; or • 1 cup lactose-free dairy milk or yogurt; or • 1 cup fortified soy milk or yogurt; or • 11/2 ounces hard cheese.
Fruits
Vegetables
Grains
Protein
Dairy
Did you reach your target?
Limit Limit: • Added sugars to <45 grams a day. • Saturated fat to <20 grams a day. • Sodium to <2,300 milligrams a day.
Activity Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 21/2 hours per week.
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* This 1,800-calorie pattern is only an estimate of your needs. Monitor your body weight and adjust your calories if needed.
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DietaryGuidelines.gov
FNS-904-24 July 2021
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