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MyPlate Plans for Adults (FN1500, February 2021)

This chart was designed to provide an estimate of daily food needs based on the recommendations for an average-sized adult at www.choosemyplate.gov. On the following chart, find your gender, age to the nearest 10 years and activity level. Mark the row with your plan. Visit www.choosemyplate.gov for more information.

Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist

Availability: Web only


Gender/Age/Activity Level Grain Vegetables Fruits Dairy Protein
Male
Age 20

Less than 30 minutes of physical activity per day

9 ounces 3.5 cups 2 cups 3 cups 6.5 ounces
30 to 60 minutes of physical activity per day 10 ounces 3.5 cups 2.5 cups 3 cups

7 ounces

Female
Age 20
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups

5.5 ounces

30 to 60 minutes of physical activity per day 7 ounces 3 cups 2 cups 3 cups 6 ounces
Male
Age 30
Less than 30 minutes of physical activity per day 8 ounces 3 cups 2 cups 3 cups 6.5 ounces
30 to 60 minutes of physical activity per day 10 ounces 3.5 cups 2.5 cups 3 cups 7 ounces
Female
Age 30
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces
Male
Age 40
Less than 30 minutes of physical activity per day 8 ounces 3 cups 2 cups 3 cups 6.5 ounces
30 to 60 minutes of physical activity per day 9 ounces 3.5 cups 2 cups 3 cups 6.5 ounces
Female
Age 40
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces

Male
Age 50

Less than 30 minutes of physical activity per day 7 ounces 3 cups 2 cups 3 cups 6 ounces
30 to 60 minutes of physical activity per day 9 ounces 3.5 cups 2 cups 3 cups 6.5 ounces
Female
Age 50
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces
Male
Age 60
Less than 30 minutes of physical activity per day 7 ounces 3 cups 2 cups 3 cups 6 ounces
30 to 60 minutes of physical activity per day 8 ounces 3 cups 2 cups 3 cups 6.5 ounces
Female
Age 60
Less than 30 minutes of physical activity per day 5 ounces 2 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
Male
Age 70
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces
30 to 60 minutes of physical activity per day 8 ounces 3 cups 2 cups 3 cups 6.5 ounces
Female
Age 70
Less than 30 minutes of physical activity per day 5 ounces 2 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
Male
Age 80
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces
30 to 60 minutes of physical activity per day 7 ounces 3 cups 2 cups 3 cups 6 ounces
Female
Age 80
Less than 30 minutes of physical activity per day 5 ounces 2 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
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