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2005 Dietary Guidelines for Americans




Counting Servings

Counting Servings is key to Weight Loss & Weight Control.

Keeping track of your daily servings is key to Weight Loss and Weight Control. Even if you choose your food wisely you could still be over eating. The recommended total number of servings for each individual is based on gender, age, and activity level. Your Doctor can help you determine the number of servings from each food group that is right for you.

Portion Control Study: Portion Control Plate for Weight Loss in Obese Patients With Type 2 Diabetes Mellitus

Daily Recommended Servings for a 2000 calorie a day diet by the USDA.
Dietary Guidelines

    Fruit Group
    = 4 servings
    1 serving is = to:
    ½ cup equivalent

  • ½ cup fresh, frozen, or canned fruit
  • 1 medium fruit
  • ¼ cup dried fruit
  • ½ cup fruit juice

    Veggie Group
    = 5 servings
    1 serving is = to:
    ½ cup equivalent

  • ½ cup of cut-up raw or cooked vegetables
  • 1 cup raw leafy vegetable
  • ½ cup vegetable juice

    Grain Group
    = 6 oz
    1 serving is = to:
    1 ounce equivalent

  • 1 slice of bread
  • 1 cup of dry cereal
  • ½ cup cooked rice, pasta, cereal

    Protein Group
    = 5.5 oz
    1 serving is = to:
    1 ounce equivalent

  • 1 ounce of cooked lean meats, poultry, fish
  • 1 egg
  • ¼ cup cooked dry beans or tofu, 1 Tbsp peanut butter, ½ oz nuts seeds

    Milk Group
    = 3 cups
    1 serving is = to:
    1 cup equivalent

  • 1 cup low-fat/fat-free milk, yogurt
  • 1 ½ oz of low-fat or fat-free natural cheese
  • 2 oz of low-fat or fat-free processed cheese

    Oils Group
    = 6 tsp
    1 serving is = to:
    1 tsp equivalent

  • 1 tsp vegetable oil
  • 2 Tbsp light salad dressing
  • 1 Tbsp low-fat mayo


Portion Control plates aid in weight loss and weight control. For more information on Healthy Plates portion control plates please email: Info@healthyplates.com







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