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Myplate

This document provides guidelines for a healthy 2000 calorie diet according to MyPlate recommendations. It recommends filling half your plate with fruits and vegetables, one quarter with lean proteins, one quarter with whole grains, and consuming 3 cups of low-fat or fat-free dairy. Specific serving sizes are provided for fruits, vegetables, proteins, grains and dairy to meet this daily calorie goal. A variety of whole grains, healthy fats and fatty fish are also encouraged.

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355 views1 page

Myplate

This document provides guidelines for a healthy 2000 calorie diet according to MyPlate recommendations. It recommends filling half your plate with fruits and vegetables, one quarter with lean proteins, one quarter with whole grains, and consuming 3 cups of low-fat or fat-free dairy. Specific serving sizes are provided for fruits, vegetables, proteins, grains and dairy to meet this daily calorie goal. A variety of whole grains, healthy fats and fatty fish are also encouraged.

Uploaded by

api-555813281
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Healthy Eating

2,000 Calorie Diet


MyPlate • 2 cups fruit
• 1/2 Plate: Fruit and vegetables
• 2 ½ cups vegetables
• 1/4 Plate: Lean protein
• 6 ounces of grains
• 1/4 Plate: Whole grains
• 5 ½ ounces of protein
• 1 Cup: low fat or plant-based milk
• 3 cups of dairy

Fruit + Veg Protein Grains Fat


1 Serving 1 Serving 1 Serving 1 Serving
• 1 cup raw/cooked • 3 oz meat/fish • 1 cup • 1 tbsp oil or fat
fruit or veg • 2 tbsp nut butter • 1 cup yogurt
• 2 cups raw leafy • 1/4 cup beans Grains High in Fiber • 1 cup milk
greens • Bran flakes
• 1/2 cup dried fruit Lean Protein Sources • Quinoa Oils to Choose:
• 1 cup 100% fruit or • Chicken • Whole wheat • Olive
vegetable juice • Turkey noodles • Canola
• Lean Beef (85% • Millet • Safflower
Starchy Vegetables lean of higher) • Brown rice • Soybean
• Potatoes • Seafood • Bulgar
• Corn • Eggs Limit:
• Green beans Aim for 50% of your • Butter
To Add Variety, Try: Grains to be Whole • Lard
Eat A Variety of • Tofu • Whole-fat dairy
Colorful Fruit and • Beans
Vegetables • Lentils Healthy Fat:
• Nuts Fatty fish 2x/week
• Nut butters • Salmon
• Albacore tuna
• Mackerel
• Lake trout

= 1 cup = 3 oz = 1 tbsp (1 oz = 2 tbsp)

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