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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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