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Recommended Servings for Adults

The chart below shows the recommended daily servings 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
Protein foods	2½ to 4½ servings. A serving is equal to: 3 ounces of meat, poultry, or seafood; 1 egg; 1/2 cup of cooked beans, peas, or lentils; 1 ounce of nuts (about 24 almonds or 14 walnut halves); 2 tablespoons of nut or seed butter; 3 ounces of soy products, such as tofu.
Dairy	3 servings. A serving is equal to: 1 cup (8 fl oz) of milk; 3/4 cup (6 fl oz) of yogurt; 1 ounce of cheese; 1 cup (8 fl oz) of fortified dairy alternatives, such as soy milk.
Vegetables	2½ to 3½ servings. A serving is equal to: 1 cup of raw or cooked vegetables; 2 cups of raw, leafy greens.
Fruits	1½ to 2 servings. A serving is equal to: 1 cup of fruit; 1/2 cup of dried fruit.
Whole grains	1¾ to 5¼ servings. A serving is equal to: 1/2 cup cooked oats, brown rice, barley, quinoa, or buckwheat; 1 slice of bread; 1 tortilla.
Healthy fats	3½ to 5 servings. A serving is equal to 1 teaspoon of oil.

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Current as of: October 6, 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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Related Information

Current as of: October 6, 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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Recommended Servings for Adults

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