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MyPlate Daily Food Plan and Servings Worksheet: 1,000 Calories
Your healthcare provider advises that you need about 1,000 calories a day. Below are the U.S. Department of Agriculture (USDA) guidelines for your daily recommended amount of each food group.

Eat a variety of vegetables each day.
Aim for these amounts each week:
-
½ cup dark green vegetables
-
2½ cups red or orange-colored vegetables
-
2½ cups dry beans and peas
-
2 cups starchy vegetables
-
1½ cups other vegetables
Eat a variety of fruits each day.
Go easy on fruit juices.
Good choices of fruits include:
Choose whole grains whenever you can.
Aim to eat at least 1½ ounces of whole grains each day:
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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
Choose low-fat or lean meats, poultry, fish and seafood each day.
Vary your protein. Choose more:
Choose less high-fat and red meat.
Source: USDA MyPlate, www.myplate.gov
Know your limits on saturated fats, salt, and added sugars
-
Limit saturated fats to no more than 11 grams per day.
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Limit added sugars to less than 25 grams a day.
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Cut back on salt (sodium). Stay under 1,200 mg sodium a day.
Get moving and be active!
Aim for at least 150 minutes of exercise a week. That’s about 22 minutes a day. Even better, try to get 30 minutes of physical activity most days of the week.
MyPlate Servings Worksheet: 1,000 calories
This worksheet tells you how many servings you should get each day from each food group. And it tells you how much food makes a serving. Use this as a guide as you plan your meals throughout the day. Track your progress daily by writing in what you actually ate.
2 half-cups or 2 servings
1 serving is:
Note: At meals, fill half your plate with vegetables and fruit and eat them first.
2 half-cups or 2 servings
1 serving is:
-
½ cup fresh, frozen, or canned fruit
-
1 medium piece of fruit
-
1 cup of berries or melon
-
½ cup dried fruit
-
½ cup 100% fruit juice
Note: Make most choices fruit instead of juice.
3 servings or 3 ounces
1 serving is:
Note: Choose whole grains for at least half of your servings each day.
2 servings or 2 cups
1 serving is:
Note: Choose low-fat or fat-free most often.
2 servings or 2 ounces
1 serving is:
-
1 ounce cooked lean beef, pork, lamb, or ham
-
1 ounce cooked chicken or turkey (no skin)
-
1 ounce cooked fish or shellfish (not fried)
-
1 egg
-
¼ cup egg substitute
-
½ ounce nuts or seeds
-
1 tablespoon peanut or almond butter
-
¼ cup cooked dry beans or peas
-
½ cup tofu
-
2 tablespoons hummus
Online Medical Reviewer:
Brittany Poulson MDA RDN CD CDE Online Medical Reviewer:
Diane Horowitz MD Online Medical Reviewer:
Heather M Trevino BSN RNC Date Last Reviewed:
1/1/2023
© 2000-2025 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.