The benefits of healthy eating add up over time, bite by bite. Small changes matter.
Start Simple with MyPlate.
A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s
important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When
deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.
Food Group Amounts for 2,600 Calories a Day for Ages 14+ Years
2 cups
Focus on whole fruits
Focus on whole fruits that
are fresh, frozen, canned, or
dried.
3 ½ cups
Vary your veggies
Choose a variety of colorful
fresh, frozen, and canned
vegetables—make sure to
include dark green, red, and
orange choices.
9 ounces
Make half your grains
whole grains
Find whole-grain foods by
reading the Nutrition Facts
label and ingredients list.
6 ½ ounces
Vary your protein routine
Mix up your protein foods to
include seafood; beans, peas,
and lentils; unsalted nuts and
seeds; soy products; eggs;
and lean meats and poultry.
3 cups
Move to low-fat or fat-free
dairy milk or yogurt
(or lactose-free dairy or
fortified soy versions)
Look for ways to include dairy
or fortified soy alternatives at
meals and snacks throughout
the day.
Choose foods and beverages with less
added sugars, saturated fat, and sodium.
Limit:
• Added sugars to less than 65 grams a day.
• Saturated fat to less than 29 grams a day.
• Sodium to less than 2,300 milligrams a day.
Be active your way:
Children 6 to 17 years old should move
60 minutes every day. Adults should be
physically active at least 2 ½ hours per week.
