What and how much should you eat? Daily food group needs vary based on age, activity level, and calorie needs. Use these recommended servings as a general guide for a 2,000-calorie diet. You do not need to measure every meal—focus on getting the recommended amounts over the course of a few days.

1. Vegetables
• What: fresh, frozen, canned, or dried vegetables
• How much: 2½ cups daily (1 cup = 2.5 cups raw leafy salad green, 1 cup cut-up vegetable or 1 cup 100% vegetable juice, low-sodium or no-salt added)

2. Fruits
• What: fresh, frozen, canned, or dried
• How much: 2 cups of daily (1 cup = 1 medium whole fruit, 1 cup cut-up fruit, ½ cup 100% fruit juice or ½ cup dried fruit)

3. Grains
• What: Whole grain rather than refined grain products
• How much: 3-6 servings or 3 to 6 ounces of grains daily, at least half of total grains should be whole grains (1 serving = 1 slice whole-grain bread, 1 small tortilla, 1 ounce (1 cup) ready-to-eat cereal flakes, or ½ cup cooked brown rice, pasta, or hot cereal, such as oatmeal)

4. Dairy
• What: Low-fat (1%) and fat-free
• How much: 3 servings or 3 cups daily (1 serving = 1 cup milk, 1 cup yogurt or 1½ ounces hard cheese)

5. Protein Foods
• What: Plant sources (legumes and nuts); fish and seafood; fat-free and low-fat dairy products in place of full-fat versions; lean meat cuts, and skinless poultry. Avoid processed meats
• How much: 1-2 servings or 5½-ounce equivalents of protein daily including: 5 ounces per week of nuts, seeds, beans, peas or lentils, 6 to 8 ounces per week of seafood, preferably oily fish such as salmon, mackerel, or sardines (1 ounce = ¼ cup cooked beans, peas or lentils; ¼ cup or 2 ounces tofu; ½ ounce nuts or seeds; 1 tablespoon peanut butter; 1-ounce cooked seafood, meat or poultry; 1 egg or 2 egg whites)

6. Fats and Oil
• What: Polyunsaturated and monounsaturated liquid plant oils. Avoid tropical oils (coconut and palm) and animal fats (lard and butter) or partially hydrogenated fats
• How much: 2-3 servings or 9 teaspoons of fat or oil per day (1 serving = 1 teaspoon vegetable oil (such as canola, corn, olive, soybean); 1 teaspoon soft margarine; 1 tablespoon low-fat mayonnaise or 2 tablespoons light salad dressing)

Frozen, canned, and dried produce can be just as nutritious as fresh. Choose options with less added sugar and sodium and opt for fruits packed in water or their own juice. Drain and rinse canned fruits, vegetables, and beans before eating.

100% fruit or vegetable juice can count toward your daily servings, but whole produce is more filling and provides more fiber. Choose 100% juice without added sugar and enjoy it in moderation.