An example of daily food plan guidelines generated by MyPyramid.Gov is provided below. This plan is a 2400 calorie food pattern and based on average needs for a 34 year old male, 5 feet 9 inches tall, physically active less than 30 minutes a day, in the healthy weight range. Eating these amounts from each food group daily may help you gradually reach a healthier weight. (Personal calorie and nutrient needs may be more or less than the average, and it is recommended to consult a qualified nutritionist for a personalized plan.)
GRAINS 8 ounces
VEGETABLES 3 cups
FRUITS 2 cups
MILK 3 cups
MEAT & BEANS 6.5 ounces
Vary Your Veggies
Aim for this much every week:
Dark Green Vegetables = 3 cups weekly
Orange Vegetables = 2 cups weekly
Dry Beans & Peas = 3 cups weekly
Starchy Vegetables = 6 cups weekly
Other Vegetables = 7 cups weekly
Oils & Discretionary Calories
Aim for 7 teaspoons of oils a day.
Limit your extras (solid fats & sugars) to 360 Calories per day.
Physical activity is also important for health. About 60 minutes of moderate to vigorous activity most days can help you manage your body weight and prevent gradual gain. About 60 to 90 minutes daily can help you maintain weight loss. If you are inactive, work up to these amounts gradually.
Comments on MyPyramid.Gov Daily Food Plan guidelines
MyPyramid.Gov Food Plan recommends 3 cups of low-fat or non-fat milk every single day for an adult person! From my experience most adult americans do not consume 3 cups of milk on a daily basis. (While yogurts and yogurt smoothies are an excellent source of calcium, most yogurt based products are “overloaded” with sugars.) Dear reader, how many cups of milk did you drink yesterday?