In 2005, a new USDA Food Guide Pyramid was introduced, details of which can be found at
www.mypyramid.gov. The recommended amounts below vary depending on sex, age, and physical activity. For more detailed (and personalized) information, check the USDA's web site.
Grains Adults should eat 5 to 8 ounces daily, with at least half from
whole grains such as whole grain bread, cereal, crackers, rice or pasta. Generally, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal is considered 1 ounce.
Vegetables Adults should eat 2 to 3 cups of assorted vegetables, especially ones that are dark green and orange as well as dry beans and peas. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens, is considered 1 cup.
Fruits Adults should eat between 1 1/2 to 2 cups of fresh, frozen, canned or dried fruit daily. Go easy on the fruit juices. Generally, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit, is considered 1 cup.
Oils Most of the fat you consume should come from fish, nuts, and vegetable oils. Limit solid fats like butter, stick margarine and lard. Daily allowances for oils ranges from 5 to 7 teaspoons for adults.
Milk Calcium needs should come from low-fat or fat-free foods. If milk can't be consumed, choose lactose-free products or other calcium sources. Generally, 3 cups are recommended for adults. One cup of milk or yogurt, 1 1/2 ounces of natural cheese or 2 ounces of processed cheese is usually considered 1 cup.
Meat and Beans Choose leaner and more varied options and add more fish, beans, peas, nuts and seeds. Recommended amounts are 5 to 6 1/2 ounces. In general, 1 ounce of meat, poultry or fish, 1/4 cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter or 1/2 ounce of nuts or seeds is considered 1 ounce.
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