Nutrition for Health
challenge
For each day of the program record how many servings in each Nutrition for Health food group you consume.
For tips on “What’s a Serving?” see reverse side.
Week # __________
Fruits
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Name ____________________________________________________
Vegetables
Grains
Meat and
Beans
Milk
Oils
Discretionary
Calorie
Allowance
Water
Calorie intake and serving sizes
Calorie Levels are set across a wide range to accommodate the
needs of different individuals. The more active you are the more
calories you need to maintain your weight.
Discretionary Calorie Allowance: The remaining calories after
fulfilling your calorie requirements for all the food groups. Use
your discretionary calories wisely.
Fruits: 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit
is considered 1 cup from the fruit group
Quench your body’s thirst
Vegetables: 1 cup of raw or cooked vegetables, vegetable juice
or two cups of raw leafy greens is considered 1 cup from the
vegetable group.
While water is present in many foods (and beverages), that
doesn’t mean you can forget about trying to drink adequate
amounts. It’s still a good idea to aim for around eight 8-oz glasses
of water per day.
Males: daily amount of food from each group
Grains: 1 slice of bread, 1 cup of breakfast cereal or 1/2 cup of
cooked rice, cereal or pasta is considered a 1 oz equivalent from
the grains group. Make half your grains whole.
Meat and Beans:
1 oz of lean meat, poultry, or fish, 1 egg, 1 tablespoon peanut
butter, 1/2 cup cooked dry beans, or 1/2 oz of nuts or seeds is
considered a 1oz equivalent from the meat and beans group.
Milk: 1 cup of milk or yogurt, 1-1/2 ounces of natural cheese
or 1 oz of processed cheese is considered 1 cup from the milk
group. Choose low fat or fat-free products.
Oils: Includes fat from many different plants that are liquid
at room temperature, such as canola, corn, olive, soybean and
sunflower oil. Foods that are mainly oil include mayonnaise,
certain salad dressings and margarine. Some foods are naturally
high in oils, like nuts, olives, some fish and avocados. These
contain the healthier monounsaturated and polyunsaturated fats.
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Calorie Level
1800
2000
2200
2400
2600
2800
3000
Fruits
1.5 cups
2 cups
2 cups
2 cups
2 cups
2.5 cups
2.5 cups
Vegetables
2.5 cups
2.5 cups
3 cups
3 cups
3.5 cups
3.5 cups
4 cups
Grains
6 oz eq
6 oz eq
7 oz eq
8 oz eq
9 oz eq
10 oz eq
10 oz eq
Meat & Beans
5 oz eq
5.5 oz eq
6 oz eq
6.5 oz eq
6.5 oz eq
7 oz eq
7 oz eq
Milk
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
Oils
5 tsp
6 tsp
6 tsp
7 tsp
8 tsp
8 tsp
10 tsp
Discretionary calorie
allowance
195
267
290
362
410
426
512
Females: daily amount of food from each group
Calorie Level
1600
1800
2000
2200
2400
2600
Fruits
1.5 cups
1.5 cups
2 cups
2 cups
2 cups
2 cups
Vegetables
2 cups
2.5 cups
2.5 cups
3 cups
3 cups
3.5 cups
Grains
5 oz eq
6 oz eq
6 oz eq
7 oz eq
8 oz eq
9 oz eq
Meat & Beans
5 oz eq
5 oz eq
5.5 oz eq
6 oz eq
6.5 oz eq
6.5 oz eq
Milk
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
Oils
5 tsp
5 tsp
6 tsp
6 tsp
7 tsp
8 tsp
Discretionary calorie
allowance
132
195
267
290
362
410