MyPyramid

Food Intake Patterns

The suggested amounts of food to consume from the basic food groups, subgroups, and oils to meet recommended nutrient intakes at 12 different calorie levels. Nutrient and energy contributions from each group are calculated according to the nutrient-dense forms of foods in each group (e.g., lean meats and fat-free milk). The table also shows the discretionary calorie allowance that can be accommodated within each calorie level, in addition to the suggested amounts of nutrient-dense forms of foods in each group.

Daily Amount of Food From Each Group

Calorie Level1		1,000		1,200		1,400		1,600		1,800		2,000
Fruits2		1 cup		1 cup		1.5 cups		1.5 cups		1.5 cups		2 cups
Vegetables3		1 cup		1.5 cups		1.5 cups		2 cups		2.5 cups		2.5 cups
Grains4		3 oz–eq		4 oz–eq		5 oz–eq		5 oz–eq		6 oz–eq		6 oz–eq
Meat and Beans5		2 oz–eq		3 oz–eq		4 oz–eq		5 oz–eq		5 oz–eq		5.5 oz–eq
Milk6		2 cups		2 cups		2 cups		3 cups		3 cups		3 cups
Oils7		3 tsp		4 tsp		4 tsp		5 tsp		5 tsp		6 tsp
Discretionary calorie allowance8		165		171		171		132		195		267
Calorie Level1		2,200		2,400		2,600		2,800		3,000		3,200
Fruits2		2 cups		2 cups		2 cups		2.5 cups		2.5 cups		2.5 cups
Vegetables3		3 cups		3 cups		3.5 cups		3.5 cups		4 cups		4 cups
Grains4		7 oz–eq		8 oz–eq		9 oz–eq		10 oz–eq		10 oz–eq		10 oz–eq
Meat and Beans5		6 oz–eq		6.5 oz–eq		6.5 oz–eq		7 oz–eq		7 oz–eq		7 oz–eq
Milk6		3 cups		3 cups		3 cups		3 cups		3 cups		3 cups
Oils7		6 tsp		7 tsp		8 tsp		8 tsp		10 tsp		11 tsp
Discretionary calorie allowance8		290		362		410		426		512		648

1. Calorie Levels are set across a wide range to accommodate the needs of different individuals. The attached table “Estimated Daily Calorie Needs” can be used to help assign individuals to the food intake pattern at a particular calorie level.
2. Fruit Group includes all fresh, frozen, canned, and dried fruits and fruit juices. In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group.
3. Vegetable Group includes all fresh, frozen, canned, and dried vegetables and vegetable juices. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.

Vegetable Subgroup Amounts are Per Week

Calorie Level		1,000		1,200		1,400		1,600		1,800		2,000
Dark green veg.		1 c/wk		1.5 c/wk		1.5 c/wk		2 c/wk		3 c/wk		3 c/wk
Orange veg.		.5 c/wk		1 c/wk		1 c/wk		1.5 c/wk		2 c/wk		2 c/wk
Legumes		.5 c/wk		1 c/wk		1 c/wk		2.5 c/wk		3 c/wk		3 c/wk
Starchy veg.		1.5 c/wk		2.5 c/wk		2.5 c/wk		2.5 c/wk		3 c/wk		3 c/wk
Other veg.		3.5 c/wk		4.5 c/wk		4.5 c/wk		5.5 c/wk		6.5 c/wk		6.5 c/wk
Calorie Level		2,200		2,400		2,600		2,800		3,000		3,200
Dark green veg.		3 c/wk		3 c/wk		3 c/wk		3 c/wk		3 c/wk		3 c/wk
Orange veg.		2 c/wk		2 c/wk		2.5 c/wk		2.5 c/wk		2.5 c/wk		2.5 c/wk
Legumes		3 c/wk		3 c/wk		3.5 c/wk		3.5 c/wk		3.5 c/wk		3.5 c/wk
Starchy veg.		6 c/wk		6 c/wk		7 c/wk		7 c/wk		9 c/wk		9 c/wk
Other veg.		7 c/wk		7 c/wk		8.5 c/wk		8.5 c/wk		10 c/wk		10 c/wk

4. Grains Group includes all foods made from wheat, rice, oats, cornmeal, barley, such as bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group. At least half of all grains consumed should be whole grains.
5. Meat & Beans Group in general, 1 ounce of lean meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, 1/4 cup cooked dry beans, or 1/2 ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.
6. Milk Group includes all fluid milk products and foods made from milk that retain their calcium content, such as yogurt and cheese. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the group. Most milk group choices should be fat-free or low-fat. In general, 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.
7. Oils include fats from many different plants and from fish that are liquid at room temperature, such as canola, corn, olive, soybean, and sunflower oil. Some foods are naturally high in oils, like nuts, olives, some fish, and avocados. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine.
8. Discretionary Calorie Allowance is the remaining amount of calories in a food intake pattern after accounting for the calories needed for all food groups—using forms of foods that are fat-free or low-fat and with no added sugars.

Estimated Daily Calorie Needs

To determine which food intake pattern to use for an individual, the following chart gives an estimate of individual calorie needs. The calorie range for each age/sex group is based on physical activity level, from sedentary to active.

		Calorie Range
		Sedentary		Active
Children
2–3 years		1,000		1,400
Females
4–8 years		1,200		1,800
9–13		1,600		2,200
14–18		1,800		2,400
19–30		2,000		2,400
31–50		1,800		2,200
51+		1,600		2,200
Males
4–8 years		1,400		2,000
9–13		1,800		2,600
14–18		2,200		3,200
19–30		2,400		3,000
31–50		2,200		3,000
51+		2,000		2,800

Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.

Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.