MyPlate Worksheet: 3,000 Calories

Vegetables, 4 cups

Fruits, 2½ cups

Grains, 10 ounces

Dairy, 3 cups

Protein, 7 ounces

Eat a variety of vegetables each day.

Aim for these amounts each week:

• 2½ cups dark green vegetables

• 7½ cups red or orange-colored vegetables

• 3 cups dry beans and peas

• 8 cups starchy vegetables

• 7 cups other vegetables

Eat a variety of fruits each day. 

Go easy on fruit juices.

Good choices of fruits include:

• Berries

• Bananas

• Grapes

• Apples

• Melon

• Dried fruit

• Frozen fruit

• Canned fruit

Choose whole grains whenever you can.

Aim to eat at least 5 ounces of whole grains each day:

• Bread

• Cereal

• Rice

• Pasta

• Potatoes

• Tortillas

Choose low-fat or fat-free milk, yogurt, or cheese each day.

Good choices include:

• Low-fat or fat-free milk or chocolate milk

• Low-fat or fat-free yogurt

• Low-fat or fat-free cottage cheese or other reduced-fat cheeses

• Calcium-fortified milk alternatives, including soy milk

Choose low-fat or lean meats, poultry, fish, and seafood each day.

Vary your protein. Choose more:

• Fish and other seafood

• Lean low-fat meat and poultry

• Eggs

• Beans, peas

• Tofu

• Unsalted nuts and seeds

Choose less high-fat and red meat.