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Regular Diet

  • Maintain calorie balance over time to achieve and sustain a healthy weight


  • Focus on consuming nutrient-dense foods and beverages within basic food groups while controlling calorie and sodium intake


  • Daily sodium intake to less than 2,300 mg and further reduce intake to 1,500 mg among person who are 51 and older and any age who are African American or have hypertension diabetes, or chronic kidney disease. At the same time, consume foods with more potassium, dietary fiber, calcium, and vitamin D.


  • Increase daily intake of fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products.


  • ​Consume less than 10 percent of calories from saturated fatty acids by replacing with monounsaturated and polyunsaturated fatty acids. Oils should replace solid fats when possible.


  • Keep trans-fat as low as possible.


  • Reduce the intake of calories from solid fats and added sugars.


  • Limit consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.


  • If you drink alcoholic beverages, do so in moderation


  • Keep food safe to eat.

ADULT FOOD GUIDE (1800-2000 calories)

Recommended Daily

Serving Size

Milk, Yogurt, and Cheese
  • 3 servings

  • Choose skim milk and nonfat yogurt Choose part-skim and lowfat cheeses

  • 1 cup of milk or yogurt

  • ½ ounces of natural cheese (Mozzarella, Swiss, Cheddar)

  • 2.ounces of processed cheese (American)

  • 6 servings

  • Whole-grain products: 3 daily Other grains: 3 daily

  • 1 slice of bread

  • large or 4 small crackers

  • ½ cup cooked cereal, rice, or pasta 1 cup ready-to-eat cereal

  • 1 small roll or muffin

  • ½ English muffin, bagel, hamburger bun, or large roll

Meat, Fish, Poultry, Eggs, and Nuts
  • 5-5 ½ ounces day

  • Choose fish, dry beans, peas, poultry without skin, and lean meat

  • 1 ounce of cooked fish, poultry, or lean meat

  • ¼ cup cooked dry beans or tofu 1 egg

  • 1 Tbsp peanut butter

  • ½ ounce nuts or seeds

  • 5 servings

  • Dark-green leafy vegetables: 3 Orange vegetables: 2 cups/week Legumes: 3 cups/week

  • Starchy vegetables: 3 cups/week Other vegetable: 6 ½ cups/week

  • 1 cup of raw leafy vegetables: spinach, lettuce

  • ½ cup of other vegetables, cooked or chopped raw

  • ½ cup of vegetable juice

  • 3 - 4 servings

  • Consume citrus fruits, melons, berries, and other fruits regularly

  • Medium-size orange, apple, or banana

  • ½ cup of chopped, cooked, or canned fruit (no sugar added)

  • ½ cup of 100% fruit juice

  • 5 tsp daily

  • Oils and soft margarines include vegetables oils and soft vegetable oil table spreads that are low in saturated fat and are trans-free

  • -

Sample Menu


  • Orange Juice

  • Oatmeal

  • Scrambled Egg

  • Biscuit

  • Margarine 

  • Jelly

  • Lowfat Milk

  • Coffee


  • Rotisserie Baked Chicken

  • Rice Pilaf

  • Steamed Broccoli with Carrots

  • Whole-wheat Roll

  • Margarine

  • Fruit Cup

  • Lowfat Milk

  • Iced Tea


  • Braised Beef and Noodles Seasoned Green Beans

  • Sliced Tomato Salad

  • French Dressing

  • Peach halves

  • Dinner Roll

  • Margarine

  • Lowfat Milk

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