|
Example
of a 2,600 Calorie Diet
2,600 Calories Per Day Diet*
|
|
Food Group
|
Daily Serving Size
|
|
Fruits
|
2 cups
|
|
Vegetables
|
3.5 cups
|
|
Grains
|
9 ounces
|
|
Meat & Beans
|
6.5 ounces
|
|
Milk
|
3 cups
|
|
Oils
|
8 teaspoons
|
|
Discretionary Cal
|
Allow 410 Calories
|
|
Nutrition Notes
for 2,600 Calorie Diet
- Fruits
- Fresh, frozen, canned, dried, juice
- 1 cup of 100% fruit juice equals 1 cup of fruit
from the Fruit Group
- Vegetables - The Breakdown for 2,600
Calorie Daily Diet
- Fresh, frozen, canned, dried and juices
- Dark Green Veggies - 3 cups per week
- Orange Veggies - 2.5 cups per week
- Legumes - 3.5 cups per week
- Starchy Vegetables - 7 cups per week
- Other Vegetables - 8.5 cups per week
- 2 cups of raw leafy greens equals 1 cup from the
Vegetable Group
- Grains
- Includes oats, barley, rice, wheat, cornmeal, bread,
pasta, oatmeal, cereal, tortillas, grits
- 1 slice of bread equals 1 ounce from the Grain Group
- 1/2 cup of cooked pasta, rice or cereal equals 1
ounce from the Grains Group
- 1/2 of grains consumed should be whole grains
-
- Meat & Beans
- 1 ounce of meat (beef, chicken, pork, turkey, fish)
equals 1 ounce
- 1 egg equals 1 ounce
- 1/4 cup of cooked dry beans equals 1 ounce
- 1 Tablespoon of peanut butter equals 1 ounce
- 1/2 ounce of nuts and/or seeds equals 1 ounce
-
- Milk
- 1 cup of milk or yogurt equals 1 cup from the Milk
Group
- 1 1/2 ounces of natural cheese or 2 ounces of processed
cheese equals 1 cup
- Cream cheese, butter and cream are not considered
as part of the Milk Group
- Sources should be skimmed, low fat
-
- Oils
- Includes oils that retain liquid state at room temperature
such as canola, sunflower, olive oil, corn oil, soybean
oil.
- Includes foods high in oil such as certain species
of fish, avocados, nuts & olives.
- Includes processed foods such as Mayo, salad dressings
and soft margarine are chiefly oil.
-
- Discretionary Calories
- Includes foods low in fat or fat free with no added
sugar.
-
*Amounts based on information from the USDA and
are estimated calorie needs.
More Daily Diets Based
on Calories
Example
of 1,200 Calorie Diet
|Example
of 1,400 Calorie Diet
| Example
of 1,600 Calorie Diet
| Example
of 1,800 Calorie Diet
Example
of 2,000 Calorie Diet
| Example
of 2,200 Calorie Diet
| Example
of 2,400 Calorie Diet
| Example
of 2,600 Calorie Diet
Example
of 2,800 Calorie Diet
| Example
of 3,000 Calorie Diet
| Example
of 3,200 Calorie Diet
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