Sample USDA Food Guide and the DASH Eating Plan at the 2,000 Calorie Level* Food Groups USDA Food DASH Eating and Subgroups Guide Amount Plan Amount Equivalent Amounts Fruit Group Vegetable Group Dark green vegetables Orange vegetables Legumes (dry beans) Starchy vegetables Other vegetables Grain Group Whole grains Other grains Meat and Beans Group Milk Group Oils Discretionary Calorie Allowance.* Example of distribution: Solid fat*** Added sugars 276 2 cups (4 servings) 2.5 cups (5 servings) 3 cups/week 2 cups/week 3 cups/week 3 cups/week 6.5 cups/week 6 ounce equivalents 3 ounce equivalents 5.5 ounce equivalents 3 cups 24 grams (6 tsp) 267 calories 18 grams 8 tsp 2 to 2.5 cups (4 to 5 servings) 2 to 2.5 cups (4 to 5 servings) 7 to 8 ounce equivalents (7 to 8 servings) 6 ounces or less meat, poultry, fish 4 to 5 servings per week nuts, seeds, and dry beans** 2 to 3 cups 8 to 12 grams (2 to 3 tsp) ∼2 tsp (5 tbsp per week) 1∕2 cup equivalent is: 1∕2 cup fresh, frozen, or canned fruit 1 med fruit 1/4 cup dried fruit USDA: 1∕2 cup fruit juice DASH: 3∕4 cup fruit juice 1∕2 cup equivalent is: 1∕2 cup cut-up raw or cooked vegetable 1 cup raw leafy vegetable USDA: 1∕2 cup vegetable juice DASH: 3∕4 cup vegetable juice 1 ounce equivalent is: 1 slice bread 1 cup dry cereal 1∕2 cup cooked rice, pasta, cereal DASH: 1 oz dry cereal (1∕2–1-1∕4 cup depending on cereal type check label) 1 ounce equivalent is: 1 ounce of cooked lean meats, poultry, fish 1 egg USDA: 1∕4 cup cooked dry beans or tofu, 1 tbsp peanut butter, 1∕2 oz nuts or seeds DASH: 1-1∕2 oz nuts, 1∕2 oz seeds, 1∕2 cup cooked dry beans 1 cup equivalent is: 1 cup low-fat/fat-free milk, yogurt 1-1∕2 oz low-fat or fat-free natural cheese 2 oz low-fat or fat-free processed cheese 1 tsp equivalent is: DASH: 1 tsp soft margarine 1 tbsp low-fat mayo 2 tbsp light salad dressing 1 tsp vegetable oil 1 tbsp added sugar equivalent is: DASH: 1 tbsp jelly or jam 1∕2 oz jelly beans 8 oz lemonade Source: Adapted from Dietary Guidelines for Americans www.health.gov/dietaryguidelines/dga2005/document/pdf/DGA2005.pdf. *A 2,000 calorie guide is appropriate for sedentary males 51–70 years of age and sedentary females 19–30 years of age. **In the DASH Eating Plan, nuts, seeds and dry beans are per week amounts. ***These oils are not discretionary calories solid fats have saturated and trans fats and so are discretionary.
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