|
|
How much to be taken
You should
eat daily the below given amounts from the following food groups
If you are a male and age between 22 & 28 years
and physical activity is;
Physical Activity
Less than 30 Minutes
|
The amounts below
are based on a 1800 calorie. |
|
Grains |
6 ounces |
|
Vegetables |
2.5 cups |
|
Fruits |
1.5 cups |
|
Oils |
5 tea spoons |
|
Milk |
3 cups |
|
Meat
& Beans |
5 ounces |
|
Physical Activity
More than 60 Minutes
|
The amounts below are based on a
3000 calorie.
|
Grains1
|
10 ounces |
|
Vegetables2
|
4 cups |
|
Fruits |
2.5 cups |
|
Oils |
5 tea spoons |
|
Milk |
3 cups |
|
Meat
& Beans |
7 ounces |
|
|
1 Make
Half Your Grains
Whole |
Aim for at least
5 whole grains a day
|
|
2 Vary
Your Veggies |
Aim for this much
every week:
Dark Green
Vegetables =
3
cups weekly
Orange Vegetables =
2 1/2
cups weekly
Dry Beans & Peas =
3 1/2
cups weekly
Starchy Vegetables =
9
cups weekly
Other Vegetables =
10
cups weekly
|
|
Oils &
Discretionary
Calories |
Aim for
10 teaspoons of oils
a day
Limit your extras
(extra fats &
sugars) to
510 Calories
|
|
*This calorie level
is only an estimate
of your needs.
Monitor your body
weight to see if you
need to adjust your
calorie intake. |
|
|
|
|
|
