Please Note: Dr. Rebecca Robert is closing her practice on April 11, 2024

Rebecca Robert, M.D. P.A. FACOG

Women's Health

Recommended Servings for Adults

The chart below shows the USDA MyPlate recommendations for each food group. These amounts are for adults who need 1,600 to 2,400 calories a day.

Recommended amounts
Food group Amount needed each day
Grains 5 to 8 ounces. 1 ounce is equal to: 1 slice of bread; 1 small (6-inch) tortilla; 1 cup of dry cereal; 1/2 cup of cooked rice, cooked pasta, or cooked cereal.
Vegetables 2 to 3 cups. 1 cup is equal to: 1 cup of raw or cooked vegetables; 2 cups of raw, leafy greens; 1 cup (8 fl oz) vegetable juice.
Fruits 1½ cups to 2 cups. 1 cup is equal to: 1 cup of fresh, frozen, or canned fruit; 1 small apple; 1 large orange or 1 large banana; 1 cup (8 fl oz) 100% fruit juice; 1/2 cup of dried fruit.
Dairy 3 cups. 1 cup is equal to: 1 cup (8 fl oz) milk or yogurt; 1½ ounces of hard cheese; 1/3 cup of shredded cheese; 1 ounce of processed cheese.
Protein foods 5 to 6½ ounces. 1 ounce is equal to: 1 ounce of meat, poultry, or fish; 1 egg; 1 tablespoon of peanut butter; 1/2 ounce of nuts (12 almonds or 7 walnut halves); 1/4 cup of cooked beans, peas, or lentils; 1/4 cup of tofu.

Credits

Current as of: October 7, 2025

Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: October 7, 2025

Author: Ignite Healthwise, LLC Staff

Clinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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