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Portion Sizes and Calorie Counts

Guidelines for a balanced diet

Please consult a registered dietitian before starting a diet. The information contained here is based on an average person's needs. Yours may differ.

Use the chart below to find out how many servings of each food group you need based on your Basal Metabolic Rate (BMR).  The second chart shows portion size and caloric breakdown.

Serving distribution for various daily calorie intakes for a balanced diet:

1,200 calories

1,500 calories

1,800 calories

2,000 calories

2,200 calories

2,600 calories

Starch/bread

4

6

8

9

11

13

Meat

5

5

5

6

6

7

Vegetable

3

3

4

5

5

6

Fruit

3

3

4

4

4

5

Milk

2

3

3

3

3

3

Fat

4

5

6

7

8

10

Portion size

Carbohydrate (g)

Protein (g)

Fat (g)

Calories

Starch/bread

1 slice

15

3

trace

80

Meat

1 ounce

--

--

--

--

Lean

--

--

7

3

55

Medium-fat

--

--

7

5

75

High-fat

--

--

7

8

100

Vegetable

1/2 cup

5

--

--

25

Fruit

1 portion

15

--

--

60

Milk

1 cup

--

--

--

--

Nonfat

--

12

8

trace

90

Low fat

--

12

8

5

120

Whole

--

12

8

8

150

Fat

1 teaspoon

--

--

5

45

 

 

 

 

 

 


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