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USDA Food Guide
2005 USDA Food Guide Table - for 2,000 Calorie Menu
Food Group |
2,000 Calorie Reference |
Examples of specific foods and amounts to meet recommendation |
Fruit |
2 cups or 4 servings |
1 apple, ½ cup grapes (or blueberries), ¼ cup raisins, 1 banana (or orange) |
Vegetable |
2½ cups or 5 servings |
1 carrot, 1 stick celery, 1 cup lettuce, ½ cup cooked broccoli (or other veggie), ½ cup cooked beans |
Grains |
6 oz. Total
-at least 3 oz whole grain |
2 slices whole wheat bread, 1 cup cooked brown rice, 1 cup cooked oatmeal, 1oz crackers |
Lean meat, beans,
nuts/seeds |
5½ oz. (about 2 servings) |
1/3 cup nuts, ½ cup beans, 3 oz. lean meat |
Milk |
3 cups |
1 slice cheese, 1 cup yogurt (nonfat), 1 cup low-fat or nonfat milk |
Oils |
2-3 servings (27grams) |
1 Tablespoon mayo, 1-2 teaspoons vegetable oil |
Discretionary |
267 calories |
Your choice |
Example 1-day menu:
Breakfast:
1 cup cooked oatmeal with ¼ cup raisins, 1 Tablespoon brown sugar,
1 pat of butter (1 serving fruit)
1/2 cup calcium-fortified orange juice (1 servings of fruit)
Snack:
Apple - 1 medium (1 serving of fruit)
Nuts: 1/3 cup
Lunch:
Sandwich with 1 oz. cold cuts, 2 teaspoons mayonnaise and 2 medium
leaves of lettuce (1 serving vegetable)
Yogurt - 1 cup fruit flavored, nonfat
Banana - 1 medium (1 serving of fruit)
Snack:
Celery (1 serving of vegetable)
1 oz. crackers with 1 slice of cheese
Dinner:
Brown rice - 1/2 cup cooked
Pinto beans - 1 cup whole cooked (2 servings of vegetables)
1 or more carrots - minced cooked with beans (1 serving of carrot)
Broccoli - 1 cup cooked (2 servings vegetable)
Lean Chicken - 2 oz.
Canola oil - 2 teaspoons
This example menu supplies four servings of fruits, seven servings of vegetables and 1,790 calories.
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