1. USDA Daily Food Plan Presented by Janice Hermann, PhD, RD/LD
OCES Adult and Older Adult Nutrition Specialist

2. USDA Daily Food Plan Guide for planning a healthful diet
Based on 2010 Dietary Guidelines
Types and amounts of food for a healthful diet
Limits for fats, sugars and sodium
USDA Daily Food Plan
The USDA Daily Food Plan is a guide to help you plan a healthful diet. The USDA Daily Food Plan is based on the Dietary Guidelines 2010.
The USDA Daily Food Plan provides the types and amounts of foods you can eat each day to provide a healthful diet. The USDA Daily Food Plan also provides limits for fats, sugars and sodium.

3. USDA Daily Food Plan: Food Groups
Grains
Vegetables
Fruits
Dairy
Protein foods
USDA Daily Food Plan: Food Groups
MyPlate is USDA’s food group symbol. The MyPlate symbol is a reminder to make healthy food choices.
Each USDA Daily Food Plan food group is represented by a different color on MyPlate.
Grains – orange
Vegetables – green
Fruits – red
Dairy – blue
Protein foods – purple

4. Grain Group In general 1 ounce from the grains group is:
 1 slice of bread
1 cup of ready-to-eat cereal
½ cup of cooked rice, cooked pasta, or cooked cereal
Daily Food Plan message
Make Half Your Grains Whole
Grain Group
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is part of this group. Grains are divided into whole grains and refined grains.
In general 1 ounce from the grains group is:
1 slice of bread
1 cup of ready-to-eat cereal
½ cup of cooked rice, cooked pasta, or cooked cereal
Daily Food Plan message: Make Half Your Grains Whole

5. Vegetable Group In general 1 cup from the vegetable group is:
 1 cup of raw or cooked vegetables or vegetable juice
2 cups of raw leafy greens is considered as 1 cup from the vegetable group
Daily Food Plan message
Vary Your Veggies
Vegetable Group
Any vegetable or 100% vegetable juice is part of this group. Vegetables are divided into five subgroups including dark green vegetables, red and orange vegetables, beans and peas, starchy vegetables and other vegetables. Over a week’s time eat vegetables from as many of the five subgroups as you can.
In general 1 cup from the vegetable group is:
1 cup of raw or cooked vegetables or vegetable juice
2 cups of raw leafy greens is considered as 1 cup from the vegetable group
Daily Food Plan message: Vary Your Veggies

6. Fruit Group In general 1 cup from the fruit group is:
 1 cup of fruit or 100% fruit juice
½ cup of dried fruit
Daily Food Plan message
Focus on Fruits
Fruit Group
Any fruit or 100% fruit juice is part of this group.
In general 1 cup from the fruit group is:
1 cup of fruit or 100% fruit juice
½ cup of dried fruit
Daily Food Plan message: Focus on Fruits

7. Diary Group In general 1 cup from the dairy group is:
 1 cup of milk, yogurt or soymilk
1 ½ ounces of natural cheese
2 ounces of processed cheese
Daily Food Plan message
Get Your Calcium-Rich Foods
Dairy Group: Get Your Calcium-Rich Foods
All fluid milk products and many foods made from milk are part of this food group. Foods made from milk that keep their calcium content are part of this group. Foods make from milk with little or no calcium, such as cream cheese, cream and butter, are not part of this group. Calcium-fortified soymilk is also part of this food group.
In general 1 cup from the dairy group is:
1 cup of milk, yogurt or soymilk
1 ½ ounces of natural cheese
2 ounces of processed cheese
Daily Food Plan message: Get Your Calcium-Rich Foods

8. Protein Foods Group
In general 1 ounce from the protein foods group is:
 1 ounce of meat, poultry or fish
¼ cup cooked dry beans
1 egg
1 tablespoon of peanut butter
½ ounce of nuts or seeds
Daily Food Plan message
Go Lean with Protein
Protein Foods
All foods made from meat, poultry, seafood, beans or peas, eggs, processed soy products, nuts and seeds are part of this group. Beans and peas are also part of the vegetable group.
In general 1 ounce from the protein foods group is:
1 ounce of meat, poultry or fish
¼ cup cooked dry beans
1 egg
1 tablespoon of peanut butter
½ ounce of nuts or seeds
Daily Food Plan message: Go Lean with Protein

9. Fats, Sugars and Sodium
Although not food groups the USDA Daily Food Plan provides limits for fats, sugars and sodium.
Fats, Sugars and Sodium
Although not foods groups the USDA Daily Food Plan provides limits for fats (oils and solid fats), sugars and sodium.
Most of the fat you eat should be oils. Oils are high in monounsaturated or polyunsaturated fats and low in saturated fats. Oils are fats that are liquid at room temperature. Oils come from many plants and fish. Some salad dressings and soft margarine with no trans fats are counted as oils.
Solid fats tend to be high in saturated fat which can increase risk of certain chronic diseases. Solid fats are fats that tend to be solid at room temperature. Butter, shortening and animal fats are counted as solid fats. A few plant oils, such as coconut oil and palm kernel oil are high in saturated fats. Although these are liquid at room temperature they are counted as solid fats not oils.
The Dietary Guidelines 2010 recommend:
Consuming less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
Consuming less than 300 mg per day of dietary cholesterol.
Keeping trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.
The Dietary Guidelines recommend sodium intake be reduced to less than 2,300 mg or 1,500 mg if 51 years of age or older, African American or have high blood pressure, diabetes or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.

10. USDA Daily Food Plan Recommended Amounts
USDA Daily Food Plan recommended amounts is based on your estimated calorie needs
Your estimated calorie needs is based on your:
Gender
Age
Physical Activity
Web site:
USDA Daily Food Plan Recommended Amounts
The USDA Daily Food Plan provides the amount you need to eat each day based on your estimated calorie needs. Your estimated calorie needs are based on your gender, age, and level of physical activity. You can get a personalized plan of the amount of food you should eat from each USDA Daily Food Plan food group at

11. Estimated Calorie Needs
Gender
Age (years)
Sedentary
Moderately Active
Active
Child
2-3
1,000-1,200
1,000-1,400
Female
4-8
1,200-1,400
1,400-1,600
1,400-1,800
9-13
1,600-2,000
1,800-2,200
14-18
1,800
2,000
2,400
19-30
1,800-2,000
2,000-2,200
31-50
2,200
51+
1,600
Male
2,000-2,600
2,000-2,400
2,400-2,800
2,800-3,200
2,400-2,600
2,600-2,800
3,000
2,200-2,400
2,800-3,000
Estimated Calorie Needs
Your estimated calorie needs are based on your gender, age, and level of physical activity.
Sedentary – less than 30 minutes moderate to vigorous physical activity in addition to light physical activity associated with day-to-day life.
Moderately active – 30 to 60 minutes moderate to vigorous physical activity in addition to light physical activity associated with day-to-day life.
Active – more than 60 minutes moderate to vigorous physical activity in addition to light physical activity associate with day-to-day life.

12. Daily Food Plan For Different Calorie Levels
Calories
1,400
1,600
1,800
2,000
2,200
2,400
2,600
2,800
3,000
Grains (oz) 5 6 7 8 9 10
Vegetables (cups)
1 ½ 2
2 ½ 3
3 ½ 4
Fruits (cups)
Dairy (cups)
Protein foods (oz)
5 ½
6 ½
Oils (tsp)
Solid Fats and Added Sugars (calories)
120
160
260
270
330
360
400
460
Sodium (mg)
2,300
Sodium if 51+, African American or have chronic disease
1,500
Daily Food Plan for Different Calorie Levels
The amount of food you need to eat from each USDA Daily Food Plan food group is based on your estimated calorie needs.

13. Planning Healthful Meals with the USDA Daily Food Plan
Use USDA Daily Food Plan to find types and amounts of food recommended each day for your calorie needs
Spread the foods recommended by the USDA Daily Food Plan across the day into meals and snacks
Planning Healthful Meals with the USDA Daily Food Plan   
Use USDA Daily Food Plan to find the types and amounts of food recommended each day for your calorie needs
Spread the foods recommended by the USDA Daily Food Plan across the day into meals and snacks

14. Planning Healthful Meals with the USDA Daily Food Plan
Use USDA Daily Food Plan to find amounts recommended each day for your calorie level
USDA Daily Food Plan for 2,000 calories are:
Grains ounces
Vegetables 2½ cups
Fruits 2 cups
Dairy 3 cups
Protein foods 5 ½ ounces
Oils 6 teaspoons
Solid fats and added sugars 260 calories
Planning Healthful Meals with the USDA Daily Food Plan
Use the USDA Daily Food Plan to find the types and amounts of food recommended each day for your calorie needs. For example, for 2,000 calories the USDA Daily Food Plan recommends:
Grains 6 ounces
Vegetables 2½ cups
Fruits 2 cups
Dairy 3 cups
Protein foods 5½ ounces
Oils 6 teaspoons
Solid fats and added sugars 260 calories

15. Planning Healthful Meals with the USDA Daily Food Plan
Spread foods across the day into meals and snacks
USDA Food Groups
Amounts for 2,000 calories
Breakfast
Lunch
Snack
Dinner
Grains (oz) 6 2
Vegetables (cups)
2 ½ 1
1 ½
Fruits (cups)
Dairy (cups) 3
Protein foods (oz)
5 ½
Oils (tsp)
Planning Healthful Meals with the USDA Daily Food Plan
Spread the foods recommended by the USDA Daily Food Plan across the day into meals and snacks.
This is an example of spreading the amounts recommended for 2,000 calories into 3 meals (breakfast, lunch and dinner) and a snack.
How you spread the types and amounts of food recommended for your calorie needs across the day may look different, this is just an example.
It is also important to keep in mind the USDA Daily Food Plan limit for calories from solid fats and added sugars.

16. Apply the Dietary Guidelines 2010 to Your Food Choices
Dietary Guideline consumer messages that can help guide your food choices are:
Build a Healthy Plate
Cut Back on Solid Fats, Added Sugars and Salt
Applying the Dietary Guidelines 2010 to Food Choices
Apply the Dietary Guidelines 2010 to your food choices. Dietary Guidelines 2010 consumer messages that can help guide your food choices are:
Build a Healthy Plate
Make half your plate fruits and vegetables.
Switch to fat-free or low-fat (1%) milk.
Make at least half your grains whole.
Vary your protein food choices.
Cut Back on Solid Fats, Added Sugars and Salt
Choose foods and drinks with little or no added sugars.
Look out for salt (sodium) in foods you buy.
Eat fewer foods that are high in solid fats.

17. Messages That Can Help Guide Your Food Choices
Build a Healthy Plate
Make half your plate fruits and vegetables.
Switch to fat-free or low-fat (1%) milk.
Make at least half your grains whole.
Vary your protein food choices.
Cut Back on Solid Fats, Added Sugars and Salt
Choose foods and drinks with little or no added sugars.
Look out for salt (sodium) in foods you buy.
Eat fewer foods that are high in solid fats.
Applying the Dietary Guidelines 2010 to Food Choices
Apply the Dietary Guidelines 2010 to your food choices. Dietary Guidelines 2010 consumer messages that can help guide your food choices are:
Build a Healthy Plate
Make half your plate fruits and vegetables.
Switch to fat-free or low-fat (1%) milk.
Make at least half your grains whole.
Vary your protein food choices.
Cut Back on Solid Fats, Added Sugars and Salt
Choose foods and drinks with little or no added sugars.
Look out for salt (sodium) in foods you buy.
Eat fewer foods that are high in solid fats.

18. Dietary Guidelines and MyPlate
Dietary Guidelines, USDA Daily Food Plan and MyPlate can help you make food and physical activity choices so you can have a healthier life
Dietary Guidelines, USDA Daily Food Plan and MyPlate
The Dietary Guidelines 2010, USDA Daily Food Plan and MyPlate can help you make choices about food and physical activity so you can have a healthier life.

19. Thank You For Coming Today
Questions?
Thank You For Coming Today