March 2016
NUTRITION T O GO
Makeover your Menu and Save Money!
MyPlate was created to help people make healthier food choices. It is a guide to
tell you what and how much to eat. Here are some money saving tips to help you
follow the MyPlate Guidelines.
GRAINS
FRUITS AND VEGETABLES
MyPlate recommends:
 Add a lot of color to your
plate.
 Making half of your plate
fruits and vegetables.
Money Saving Tips:
 Buy fruits and veggies
that are in season.
 Stock up on frozen and
canned fruits and
vegetables when they
are on sale.
MyPlate recommends:
 Making half of your grains whole grains.
Money Saving Tips:
 Stock up on whole wheat pasta, beans, and brown rice when
it is on sale.
 Buy grains in bulk. For example, buying large amounts
of oatmeal and rice can save you money per serving.
DAIRY
MyPlate recommends:
 Choose fat-free or
low-fat milk products.
Money Saving Tips:
 Buy larger containers of
yogurt to eat during
the week; this often
costs much less than
buying smaller
containers.
PROTEIN
MyPlate recommends:
 Choosing lean or low-fat meat and poultry.
Money Saving Tips:
 Buy canned tuna packed in water as a healthy, easy, and low cost protein source.
 Have meatless meals. Use plant-based proteins like beans, peanut butter, and unsalted nuts
to save money.
 Eggs are a good source of protein. Try them in a stir-fry or in burritos.
How much do you need for a healthy diet?
Food Group
How much do you need
per day? (age 51+)
What counts as
1 cup or 1 ounce (oz.)?
1 cup chopped broccoli = 1 cup
2 cups raw leafy greens = 1 cup
2 cups spinach = 1 cup
1 large pepper = 1 cup
1 medium baked potato = 1 cup
Vegetables
Men: at least 2 ½ cups
Women: at least 2 cups
Fruits
1 large banana = 1 cup
Men: at least 2 cups
Women: at least 1 ½ cups 1 small apple = 1 cup
32 seedless grapes = 1 cup
1 large orange = 1 cup
½ cup dried fruit = 1 cup
Grains
Men: 6 oz.
Women: 5 oz.
1 mini bagel = 1 oz.
1 regular slice of bread = 1 oz.
5 whole wheat crackers = 1 oz.
½ English muffin = 1 oz.
½ cup cooked oatmeal = 1 oz.
3 cups popcorn = 1 oz.
½ cup cooked pasta or rice = 1 oz.
1 small flour or corn tortilla (6”) = 1 oz.
Protein
Men: 5 oz.
Women: 5 oz.
1 slice of turkey or chicken = 1 oz.
1 can of tuna = 3-4 oz.
1 egg = 1 oz.
24 almonds or cashews = 1 oz.
1 small lean hamburger = 2-3 oz.
¼ cup of cooked beans = 1 oz.
2 Tablespoons hummus = 1 oz.
Dairy
Men: 3 cups
Women: 3 cups
1 cup milk = 1 cup
1 cup yogurt = 1 cup
½ cup evaporated milk = 1 cup
2 cups cottage cheese = 1 cup
½ cup ricotta cheese = 1 cup
1 ½ oz. hard cheese = 1 cup
⅓ cup shredded cheese = 1 cup
This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition
Assistance Program (SNAP) provides nutrition assistance to people with low incomes. It can help you buy nutritious foods
for a better diet. To find out more, contact your local DHS office, or call the URI SNAP-Ed nutrition program at
1-877-Food-URI (1-877-366-3874). USDA is an equal opportunity provider and employer.