Following the MyPlate Food Guide: Care Instructions

Eat 1½ to 2½ cups of fresh, frozen, dried, juiced, or canned fruit.

These count as 1 cup of fruit:

• 1 cup of fresh fruit, frozen fruit, or 100% fruit juice

• 1/2 cup of dried fruit

• 1 large banana, large orange, or small apple

Eat 2 to 4 cups of vegetables. Try to include dark green, red, and orange vegetables.

These count as 1 cup of vegetables:

• 2 cups of raw leafy greens

• 1 cup of raw or cooked vegetables

• 1 cup of vegetable juice

Eat 5 to 10 oz (ounces) of grains, such as bread, cereal, rice, tortillas, or noodles. Choose whole-grain products for at least half of your grain servings.

These count as 1 oz of grains:

• 1 slice of bread

• 1 tortilla (6-inch)

• 1/2 cup cooked rice or noodles

Eat or drink 3 cups of milk products, such as nonfat or low-fat milk, soy milk, cheese, or yogurt.

These count as 1 cup of milk products:

• 1 cup of milk, soy milk, or yogurt

• 1/3 cup of shredded cheese

• 1½ oz of hard cheese, like cheddar

Eat 5 to 7 oz of protein foods. These include lean meats, poultry, fish, soy products, eggs, nuts, seeds, beans, and lentils.

These count as 1 oz of protein foods:

• 1 oz of meat, poultry, or fish

• 1 egg

• 1/4 cup of cooked beans or tofu