MyPlate Daily Food Plan and Servings Worksheet: 1,000 Calories
Your healthcare provider advises that you need about 1,000 calories a day. Below are the U.S. Department of Agriculture (USDA) guidelines for your daily recommended amount of each food group.
Vegetables (1 cup) | Fruits (1 cup) | Grains (3 ounces) | Dairy (2 cups) | Protein (2 ounces) |
Eat a variety of vegetables each day. Aim for these amounts each week:
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Eat a variety of fruits each day. Go easy on fruit juices. Good choices of fruits include:
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Choose whole grains whenever you can. Aim to eat at least 1½ ounces of whole grains each day:
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Choose low-fat or fat-free milk, yogurt, or cheese each day. Good choices include:
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Choose low-fat or lean meats, poultry, fish and seafood each day. Vary your protein. Choose more:
Choose less high-fat and red meat. |
Source: USDA MyPlate, www.myplate.gov
Know your limits on saturated fats, salt, and added sugars
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Limit saturated fats to no more than 11 grams per day.
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Limit added sugars to less than 25 grams a day.
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Cut back on salt (sodium). Stay under 1,200 mg sodium a day.
Get moving and be active!
Aim for at least 150 minutes of exercise a week. That’s about 22 minutes a day. Even better, try to get 30 minutes of physical activity most days of the week.
MyPlate Servings Worksheet: 1,000 calories
This worksheet tells you how many servings you should get each day from each food group. And it tells you how much food makes a serving. Use this as a guide as you plan your meals throughout the day. Track your progress daily by writing in what you actually ate.
Food group | Daily MyPlate goal | What you ate today |
Vegetables |
2 half-cups or 2 servings 1 serving is:
Note: At meals, fill half your plate with vegetables and fruit and eat them first. |
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Fruits |
2 half-cups or 2 servings 1 serving is:
Note: Make most choices fruit instead of juice. |
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Grains |
3 servings or 3 ounces 1 serving is:
Note: Choose whole grains for at least half of your servings each day. |
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Dairy |
2 servings or 2 cups 1 serving is:
Note: Choose low-fat or fat-free most often. |
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Protein |
2 servings or 2 ounces 1 serving is:
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