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Making MyPyramid Work for You

The charts below show how MyPyramid helps you determine your optimum daily calories and food group servings.

First, find your daily calorie recommendation using your age and activity level:

 

approx. daily calories
females
sedentary
mod. active
active
Sendentary:
Less than 30 daily minutes of physical activity (in addition to normal activities).
Moderately Active:
30 to 60 daily minutes of physical activity.
Active:
More than 60 daily minutes of physical activity.
19-30
2,000
2,200
2,400
31-50
1,800
2,000
2,200
51+
1,600
1,800
2,200
males
19-30
2,400
2,800
3,000
31-50
2,200
2,600
3,000
51+
2,000
2,400
2,800
         

Next, check under your daily calorie level recommendation for the daily serving recommendations for each food group: calorie levels

calorie levels
calorie level
1,600
1,800
2,000
2,200
2,400
2,600
2,800
3,000
grains
5oz.-eq.
6oz.-eq.
6oz.-eq.
7oz.-eq.
8oz.-eq.
9oz.-eq.
10oz.-eq.
10oz.-eq.
vegetables
2 cups
2 1/2 cups
2 1/2 cups
3 cups
3 cups
3 1/2 cups
3 1/2 cups
4 cups
fruits
1 1/2 cups
1 1/2 cups
2 cups
2 cups
2 cups
2 cups
2 1/2 cups
2 1/2 cups
milk
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
meat&beans
5oz.-eq.
5oz.-eq.
5 1/2 oz.-eq.
6oz.-eq.
6 1/2 oz.-eq.
6 1/2 oz.-eq.
7oz.-eq.
7oz.-eq.
oils
5 tsp.
5 tsp.
6 tsp.
6 tsp.
7 tsp.
8 tsp.
8 tsp.
10 tsp.
discretionary calories*
132
195
267
290
362
410
426
512
*Discretionary Calories: Remaining calories in the daily calorie level after all recommended food group servings and their important nutrients are eaten.

(Recommended servings are based on a nutrient-dense portion without added sugar or fat such as unsweetened cereals, lean meats, and fat-free dairy products).

Links to more pages:

Download the complete brochure in PDF format.

Other Links:

Note: Information contained on this website adapted from MyPyramid.gov and Finding Your Way to a Healthier You: Dietary Guidelines for Americans published by the US Department of Agriculture and the US Department of Health and Human Services.

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Please Note:
The information provided here is for educational purposes only and is not intended to diagnose or treat any particular illness or condition, nor is it intended to support any particular product or service. You should always consult your healthcare provider prior to making changes in your health care routine.

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