Realistic Future Plans and Goals

ByApril Jordan October 28, 2017January 30, 2021

Protein Foods

What foods are in the Protein Foods Group?

*Data from choosemyplate.gov

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.

How much food from the Protein Foods Group is needed daily?

The amount of protein foods you need to eat depends on age, sex, and level of physical activity. The amount each person needs can vary between 2 and 6½ ounce-equivalents each day. Those who are very physically active may need more. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended daily amounts are shown in the table below.

DAILY PROTEIN FOODS TABLE

Daily Recommendation* in Ounce-Equivalents (oz-equiv)
Children	2-3 yrs 4-8 yrs	2 oz-equiv 4 oz-equiv
Girls	9-13 yrs 14-18 yrs	5 oz-equiv 5 oz-equiv
Boys	9-13 yrs 14-18 yrs	5 oz-equiv 6½ oz-equiv
Women	19-30 yrs 31-50 yrs 51+ yrs	5½ oz-equiv 5 oz-equiv 5 oz-equiv
Men	19-30 yrs 31-50 yrs 51+ yrs	6½ oz-equiv 6 oz-equiv 5½ oz-equiv

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

What counts as an ounce-equivalent in the Protein Foods Group?

In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

This table below lists specific amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended intake.

OUNCE-EQUIVALENT OF PROTEIN FOODS TABLE

Ounce-Equivalent (oz-equiv) of Protein Foods
	Amount that counts as 1 oz-equiv in the Protein Foods Group	Common portions and oz-equiv
Meats	1 ounce cooked lean beef 1 ounce cooked lean pork or ham	1 small steak (eye of round, filet) = 3½ to 4 oz-equiv 1 small lean hamburger = 2 to 3oz-equiv
Poultry	1 ounce cooked chicken or turkey, without skin 1 sandwich slice of turkey (4½” x 2½” x ⅛”)	1 small chicken breast half = 3 oz-equiv ½ Cornish game hen = 4 oz-equiv
Seafood	1 ounce cooked fish or shell fish	1 can of tuna, drained = 3 to 4 oz-equiv 1 salmon steak = 4 to 6 oz-equiv 1 small trout = 3 oz-equiv
Eggs	1 egg	3 egg whites = 2 oz-equiv 3 egg yolks = 1 oz-equiv
Nuts and seeds	½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves) ½ ounce of seeds (pumpkin, sunflower, or squash seeds, hulled, roasted) 1 Tablespoon of peanut butter or almond butter	1 ounce of nuts or seeds = 2 oz-equiv
Beans and peas	¼ cup of cooked beans (such as black, kidney, pinto, or white beans) ¼ cup of cooked peas (such as chickpeas, cowpeas, lentils, or split peas) ¼ cup of baked beans, refried beans ¼ cup (about 2 ounces) of tofu 1 oz. tempeh, cooked ¼ cup roasted soybeans 1 falafel patty (2 ¼”, 4 oz) 2 Tablespoons hummus	1 cup split pea soup = 1 oz-equiv 1 cup lentil soup = 2 oz-equiv 1 cup bean soup = 3/4 oz-equiv 1 soy or bean burger patty = 2 oz-e

Dairy

What foods are included in the Dairy Group?

*Data from choosemyplate.gov

All fluid milk products and many foods made from milk that retain their calcium content, such as yogurt and cheese, are part of the Dairy Group. Calcium-fortified soymilk (soy beverage) is also included. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the Dairy Group.

How much food from the Dairy Group is needed daily?

The amount of dairy foods you need to eat depends on your age. The amount each person needs can vary between 2 and 3 cups each day. Those who are very physically active may need more. Recommended daily amounts are shown in the table below.

DAILY DAIRY TABLE

Daily Recommendation
Children	2-3 yrs	2 cups	Women	19-30 yrs	3 cups
Children	4-8 yrs	2½ cups		31-50 yrs	3 cups
Girls	9-13 yrs	3 cups		51+ yrs	3 cups
Girls	14-18 yrs	3 cups	Men	19-30 yrs	3 cups
Boys	9-13 yrs	3 cups		31-50 yrs	3 cups
Boys	14-18 yrs	3 cups		51+ yrs	3 cups

What counts as a cup in the Dairy Group?

In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. When choosing dairy, fat-free and low-fat dairy are good options. The table below lists specific amounts that count as 1 cup in the Dairy Group towards your daily recommended intake.

CUP OF DAIRY TABLE

	Amount That Counts as a Cup in the Dairy Group	Common Portions and Cup Equivalents
Milk	1 cup milk
	1 half-pint container milk
	½ cup evaporated milk
Yogurt	1 regular container (8 fluid ounces)	1 small container (6 ounces) = ¾ cup
Yogurt	1 cup yogurt	1 snack size container (4 ounces) = ½ cup
Cheese	1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)	1 slice of hard cheese is equivalent to ½ cup milk
	⅓ cup shredded cheese
	2 ounces processed cheese (American)	1 slice of processed cheese is equivalent to ⅓ cup milk
	½ cup ricotta cheese
	2 cups cottage cheese	½ cup cottage cheese is equivalent to ¼ cup milk
Milk-based desserts	1 cup pudding made with milk
	1 cup frozen yogurt
	1 ½ cups ice cream	1 scoop ice cream is equivalent to ⅓ cup milk
Soymilk (soy beverage)	1 cup calcium-fortified soymilk
Soymilk (soy beverage)	1 half-pint container calcium-fortified soymilk

Grain

What foods are in the Grains Group?

*Data from choosemyplate.gov

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Grains are divided into 2 subgroups: Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

How many grain foods are needed daily?

The amount of grain foods you need to eat depends on your age, sex, and level of physical activity. The amount each person needs can vary between 3 and 8 ounce-equivalents each day — at least half of the grains you eat should be whole grains. Those who are very physically active may need more. Recommended daily amounts are listed in the table below. Most Americans consume enough grains, but few are whole grains.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

DAILY GRAIN TABLE

		Daily recommendation* in ounce-equivalents (oz-equiv)	Daily minimum amount of whole grains in ounce-equivalents (oz-equiv)
Children	2-3 yrs 4-8 yrs	3 oz-equiv 5 oz-equiv	1½ oz-equiv 2½ oz-equiv
Girls	9-13 yrs 14-18 yrs	5 oz-equiv 6 oz-equiv	3 oz-equiv 3 oz-equiv
Boys	9-13 yrs 14-18 yrs	6 oz-equiv 8 oz-equiv	3 oz-equiv 4 oz-equiv
Women	19-30 yrs 31-50 yrs 51+ yrs	6 oz-equiv 6 oz-equiv 5 oz-equiv	3 oz-equiv 3 oz-equiv 3 oz-equiv
Men	19-30 yrs 31-50 yrs 51+ yrs	8 oz-equiv 7 oz-equiv 6 oz-equiv	4 oz-equiv 3½ oz-equiv 3 oz-equiv

What counts as an ounce-equivalent (oz-equiv) of grains?

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group. The table below lists specific amounts that count as 1 ounce-equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

OUNCE-EQUIVALENT OF GRAINS TABLE

		Amount that counts as 1 ounce-equivalent (oz-equiv) of grains	Common portions and ounce-equivalents (oz-equiv)
Bagels	WG: whole wheat RG: plain, egg	1″ mini bagel	1 large bagel = 4 oz-equiv
Biscuits	(baking powder/ buttermilk -RG*)	1 small (2″ diameter)	1 large (3″ diameter) = 2 oz-equiv
Breads	WG: 100% Whole Wheat RG: white, wheat, French, sourdough	1 regular slice 1 small slice, French 4 snack-size slices rye bread	2 regular slices = 2 oz-equiv
Bulgur	cracked wheat (WG**)	½ cup, cooked
Cornbread	(RG**)	1 small piece (2½” x 1¼” x 1¼”)	1 medium piece (2½” x 2½” x 1¼”) = 2 oz-equiv
Crackers	WG: 100% whole wheat, rye RG: saltines, snack crackers	5 whole wheat crackers 2 rye crisp breads 7 square or round crackers
English muffins	WG: whole wheat RG: plain, raisin	½ muffin	1 muffin = 2 oz-equiv
Muffins	WG: whole wheat RG: bran, corn, plain	1 small (2½” diameter)	1 large (3½” diameter) = 3 oz-equiv
Oatmeal	(WG**)	½ cup, cooked 1 packet instant 1 ounce (⅓ cup), dry (regular or quick)
Pancakes	WG: Whole wheat, buckwheat RG: buttermilk, plain	1 pancake (4½” diameter) 2 small pancakes (3″ diameter)	3 pancakes (4½” diameter) = 3 oz-equiv
Popcorn	(WG**)	3 cups, popped	1 mini microwave bag or 100-calorie bag, popped = 2 oz-equiv
Ready-to-eat breakfast cereal	WG: toasted oat, whole wheat flakes RG: corn flakes, puffed rice	1 cup, flakes or rounds 1¼ cup, puffed
Rice	WG: brown, wild RG: enriched, white, polished	½ cup cooked 1 ounce, dry	1 cup, cooked = 2 oz-equiv
Pasta– spaghetti, macaroni, noodles	WG: whole wheat RG: enriched, durum	½ cup, cooked 1 ounce, dry	1 cup, cooked = 2 oz-equiv
Tortillas	WG: whole wheat, whole grain corn RG: Flour, corn	1 small flour tortilla (6″ diameter) 1 corn tortilla (6″ diameter)	1 large tortilla (12″ diameter) = 4 oz-equiv

Vegetables

What foods are in the Vegetable

*Data from choosemyplate.gov

How many vegetables are needed?

The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. The amount each person needs can vary between 1 and 3 cups each day. Those who are very physically active may need more. Recommended total daily amounts and recommended weekly amounts from each vegetable subgroup are shown in the two tables below.

DAILY VEGETABLE TABLE

Daily Recommendation*
Children	2-3 yrs	1 cup
Children	4-8 yrs	1½ cups
Girls	9-13 yrs	2 cups
Girls	14-18 yrs	2½ cups
Boys	9-13 yrs	2½ cups
Boys	14-18 yrs	3 cups
Women	19-30 yrs	2½ cups
	31-50 yrs	2½ cups
	51+ yrs	2 cups
Men	19-30 yrs	3 cups
	31-50 yrs	3 cups
	51+ yrs	2½ cups

Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.

WEEKLY VEGETABLE SUBGROUP TABLE

		Amount per Week
		Dark-green vegetables	Red & orange vegetables	Beans & peas	Starchy vegetables	Other vegetables
Children	2-3 yrs	½ cup	2½ cups	½ cup	2 cups	1½ cups
Children	4-8 yrs	1 cup	3 cups	½ cup	3½ cups	2½ cups
Girls	9-13 yrs	1½ cups	4 cups	1 cup	4 cups	3½ cups
Girls	14-18 yrs	1½ cups	5½ cups	1½ cups	5 cups	4 cups
Boys	9-13 yrs	1½ cups	5½ cups	1½ cups	5 cups	4 cups
Boys	14-18 yrs	2 cups	6 cups	2 cups	6 cups	5 cups
Women	19-30 yrs	1½ cups	5½ cups	1½ cups	5 cups	4 cups
	31-50 yrs	1½ cups	5½ cups	1½ cups	5 cups	4 cups
	51+ yrs	1½ cups	4 cups	1 cup	4 cups	3½ cups
Men	19-30 yrs	2 cups	6 cups	2 cups	6 cups	5 cups
	31-50 yrs	2 cups	6 cups	2 cups	6 cups	5 cups
	51+ yrs	1½ cups	5½ cups	1½ cups	5 cups	4 cups

What counts as a cup of vegetables?

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. The table below lists specific amounts that count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake.

CUP OF VEGETABLE TABLE

		Amount that counts as 1 cup of vegetable	Amount that counts as ½ cup of vegetables
Dark-Green Vegetables	Broccoli	1 cup, chopped or florets 3 spears, 5″ long raw or cooked
	Greens (collards, mustard greens, turnip greens, kale)	1 cup, cooked
	Spinach	1 cup, cooked 2 cups, raw	1 cup, raw
	Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole	2 cups, raw	1 cup, raw
Red and Orange Vegetables	Carrots	1 cup, strips, slices, or chopped, raw or cooked 2 medium 1 cup baby carrots (about 12)	1 medium carrot ½ cup baby carrots (about 6)
	Pumpkin	1 cup, mashed, cooked
	Red peppers	1 cup, chopped, raw, or cooked 1 large pepper (3″ diameter, 3¾” long)	1 small pepper
	Tomatoes	1 large raw whole (3″) 1 cup, chopped or sliced, raw, canned, or cooked	1 small raw whole (2¼” diameter) 1 medium canned
	Tomato juice	1 cup	½ cup
	Sweet potato	1 large baked (2¼” or more diameter) 1 cup, sliced or mashed, cooked
	Winter squash (acorn, butternut, hubbard)	1 cup, cubed, cooked	½ acorn squash, baked = ¾ cup
Beans and Peas	Dry beans and peas (such as black, garbanzo, kidney, pinto, or soy beans, or black-eyed peas or split peas)	1 cup, whole or mashed, cooked
Starchy Vegetables	Corn, yellow or white	1 cup 1 large ear (8″ to 9″ long)	1 small ear (about 6″ long)
	Green peas	1 cup
	White potatoes	1 cup, diced, mashed 1 medium boiled or baked potato (2½” to 3″ diameter)
Other Vegetables	Bean sprouts	1 cup, cooked
	Cabbage, green	1 cup, chopped or shredded raw or cooked
	Cauliflower	1 cup, pieces or florets raw or cooked
	Celery	1 cup, diced or sliced, raw or cooked 2 large stalks (11″ to 12″ long)	1 large stalk (11″ to 12″ long)
	Cucumbers	1 cup, raw, sliced or chopped
	Green or wax beans	1 cup, cooked
	Green peppers	1 cup, chopped, raw or cooked 1 large pepper (3″ diameter, 3¾” long)	1 small pepper
	Lettuce, iceberg or head	2 cups, raw, shredded or chopped	1 cup, raw, shredded or chopped
	Mushrooms	1 cup, raw or cooked
	Onions	1 cup, chopped, raw or cooked
	Summer squash or zucchini	1 cup, cooked, sliced or diced

Fruit

What foods are in the Fruit Group?

*Data from choosemyplate.gov

Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

How much fruit is needed daily?

The amount of fruit you need to eat depends on age, sex, and level of physical activity. The amount each person needs can vary between 1 and 2 cups each day. Those who are very physically active may need more. Recommended daily amounts are shown in the table below.

Daily Fruit Table

Daily Recommendations*
Children	2-3 yrs	1 cup
Children	4-8 yrs	1 to 1½ cups
Girls	9-13 yrs	1½ cups
Girls	14-18 yrs	1½ cups
Boys	9-13 yrs	1½ cups
Boys	14-18 yrs	2 cups
Women	19-30 yrs	2 cups
	31-50 yrs	1½ cups
	51+ yrs	1½ cups
Men	19-30 yrs	2 cups
	31-50 yrs	2 cups
	51+ yrs	2 cups

What counts as a cup of fruit?

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. This table below shows specific amounts that count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake.

Cup of Fruit Table

	Amount that counts as 1 cup of fruit	Other amounts (count as ½ cup of fruit unless noted)
Apple	½ large (3¼” diameter) 1 small (2¼” diameter) 1 cup, sliced or chopped, raw or cooked	½ cup, sliced or chopped, raw or cooked
Applesauce	1 cup	1 snack container (4oz)
Banana	1 cup, sliced 1 large (8″ to 9″ long)	1 small (less than 6″ long)
Cantaloupe	1 cup, diced or melon balls	1 medium wedge (1/8 of a medium melon)
Grapes	1 cup, whole or cut-up 32 seedless grapes	16 seedless grapes
Grapefruit	1 medium (4″ diameter) 1 cup, sections	½ medium (4″ diameter)
Mixed fruit (fruit cocktail)	1 cup, diced or sliced, raw or canned, drained	1 snack container (4 oz) drained = ⅜ cup
Orange	1 large (3″ diameter) 1 cup, sections	1 small (2½” diameter)
Orange, mandarin	1 cup, canned, drained
Peach	1 large (2¾” diameter) 1 cup, sliced or diced, raw, cooked, or canned, drained 2 halves, canned	1 small (2″ diameter) 1 snack container (4 oz) drained = ⅜ cup
Pear	1 medium pear (2½ per lb) 1 cup, sliced or diced, raw cooked, or canned, drained	1 snack container (4 oz) drained = ⅜ cup
Pineapple	1 cup, chunks, sliced or crushed, raw, cooked or canned, drained	1 snack container (4 oz) drained = ⅜ cup
Plum	1 cup, sliced raw or cooked 3 medium or 2 large plums	1 large plum
Strawberries	About 8 large berries 1 cup, whole, halved, or sliced, fresh or frozen	½ cup, whole, halved, or sliced
Watermelon	1 small (1″ thick) 1 cup, diced or balls	6 melon balls
Dried fruit (raisins, prunes, apricots, etc.)	½ cup dried fruit	¼ cup dried fruit 1 small box raisins (1½ oz)
100% fruit juice (orange, apple, grape, grapefruit, etc.)	1 cup	½ cup

Realistic Future Plans and Goals

Support and Encouragement

Providing More Than Basics

Vehicle Donation

THE GOALS

THE RESIDENTS

THE PROGRAM

Protein Foods

What foods are in the Protein Foods Group?

How much food from the Protein Foods Group is needed daily?

What counts as an ounce-equivalent in the Protein Foods Group?

Dairy

What foods are included in the Dairy Group?

How much food from the Dairy Group is needed daily?

What counts as a cup in the Dairy Group?

Grain

What foods are in the Grains Group?

How many grain foods are needed daily?

Vegetables

What foods are in the Vegetable

How many vegetables are needed?

What counts as a cup of vegetables?

Fruit

What foods are in the Fruit Group?

How much fruit is needed daily?

What counts as a cup of fruit?

Similar Posts

Vehicle Donation

THE GOALS

THE RESIDENTS

THE PROGRAM

Protein Foods

What foods are in the Protein Foods Group?

How much food from the Protein Foods Group is needed daily?

What counts as an ounce-equivalent in the Protein Foods Group?

Dairy

What foods are included in the Dairy Group?

How much food from the Dairy Group is needed daily?

What counts as a cup in the Dairy Group?

Grain

What foods are in the Grains Group?

How many grain foods are needed daily?

Vegetables

What foods are in the Vegetable

How many vegetables are needed?

What counts as a cup of vegetables?

Fruit

What foods are in the Fruit Group?

How much fruit is needed daily?

What counts as a cup of fruit?