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Nutrition for Older Adults: USDA MyPlate Daily Checklist

USDA MyPlate Daily Checklist

The USDA MyPlate Plan is a guide to help you plan a healthful diet. The USDA MyPlate Plan is based on the Dietary Guidelines for Americans.

The USDA MyPlate Plan provides the amount of foods you can eat each day for a healthful diet. The USDA MyPlate Plan also provides limits for sodium, saturated fat, and added sugars.

 

Amount from Each USDA MyPlate Food Group

The amount of food you need to eat from each USDA MyPlate food group each day is based on your estimated calorie needs. Your estimated calorie needs are based on your gender, age and level of physical activity.

For 2,000 calories the USDA MyPlate recommends:

  • Grains — 6 oz.
  • Vegetables — 2½ cups
  • Fruits — 2 cups
  • Dairy — 3 cups
  • Protein foods — 5½ oz
  • Oils — 6 teaspoons
  • Limit on calories for other uses 240 calories
  • Limit sodium to less than 2,300 milligrams a day
  • Limit saturated fat to less than 10% of calories a day
  • Limit added sugars to less than 10% of calories a day

 

Adults also need adequate fluid. Recommendations are 13 cups of fluid a day for males and 9 cups a day for females.

 

Sources

United States Department of Agriculture. Dietary Guidelines for Americans 2020-2024.

 

United States Department of Agriculture. ChooseMyPlate.gov. Accessed at: www.choosemyplate.gov

 

Janice Hermann



Extension Nutrition Specialist

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