How Many Servings Of Whole Grains Are Needed Each Day On A 2000 Calorie Diet

Table of Contents

How many servings of grains should you have a day?

According to the USDA, about 55% of your total caloric intake should come from carbohydrates, the majority of which should be complex. That's six to 11 servings of grains a day, three of which should be whole grains, advises the USDA.

What is the recommended amount of legumes for a 2000 calorie diet?

Aim for these amounts each week: 1½ cups dark green vegetables. 5½ cups red or orange- colored vegetables. 1½ cups dry beans and peas.

How many servings are needed per day from each food group for a 2000 calorie diet?

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Food group 1,600-calorie diet 2,000-calorie diet
Low-fat or fat-free milk and milk products 2-3 a day 2-3 a day
Lean meats, poultry and fish 3-4 one-ounce servings or fewer a day 6 one-ounce servings or fewer a day
Nuts, seeds and legumes 3-4 a week 4-5 a week
Fats and oils 2 a day 2-3 a day

What is a serving of whole grains?

Experts recommend eating six servings of grain per day, at least three of which are whole grain. A serving* of grain is any of the following: one slice of bread; a half cup of cooked oatmeal, pasta or rice; an ounce of crackers; or a cup of dry cold cereal.

How do you calculate whole grain servings?

With the increased use of the Whole Grain Stamp, you can easily get your recommended three servings of whole grain each day, simply by eating three foods with the 100% Stamp, or six foods with any Whole Grain Stamp. Every product bearing the Whole Grain Stamp contains at least half a serving (8g) of whole grains.

How many servings of grains should a teenager have a day?

Teens should get 6 ounces of grains every day. One-ounce equivalents include one slice of whole grain bread, ½ cup of whole grain pasta or brown rice, 1 cup of bulgur, or 1 cup of whole grain breakfast cereal.

What percent of grains should be whole grains?

Approximately half of the grains you consume should be whole grains. Experts have recommended eating 5 to 8 ounces of grains per day, 3 to 6 ounces of which should be whole grains. For reference, one ounce of grains is equivalent to one slice of bread or half a cup of cooked pasta or rice.

How many servings should you eat each day from the meat and beans group?

How much should I eat from the lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans group? The Guidelines recommend that you eat 1-3 serves of foods from this food group a day, depending on your age.

How many grain serving equivalents are recommended in a typical 2000 kcal eating plan?

For example, for 2,000 calories the USDA MyPlate Plan recommends: Grains 6 ounces. Vegetables 2½ cups. Fruits 2 cups.

Why are whole grains better than refined grains?

Whole grains have the entire kernel (bran, endosperm and germ) intact therefore provide more fiber, selenium, potassium, magnesium and other nutrients. Refined grains on the other hand are milled and missing parts of their kernel thereby reducing their nutritional quality.

What physical object is the same size as one serving?

Use your hand and other everyday objects to measure portion sizes: One serving of meat or poultry is the palm of your hand or a deck of cards. One 3-ounce (84 grams) serving of fish is a checkbook. One-half cup (40 grams) of ice cream is a tennis ball.

What is the 5/20 rule?

Though not an end-all test, a quick way to read the percent daily values is to use the 5/20 rule. This says that if the %DV is less than 5% there is a low amount of this nutrient, while if the %DV is greater than 20% there is a high amount of this nutrient.

What is the daily value for protein based on a 2000 calorie a day diet?

According to the USDA Dietary Guidelines, someone who consumes 2,000 calories a day should be eating about 50 grams of protein a day.

Which nutritional guideline is based on a 2000 calorie diet?

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How can I get 6 servings of grains a day?

  • Whole grain rather than refined grain products.
  • Six (6) servings of grains per day.
  • Examples of one serving of grains: One slice bread. One small tortilla. 1 cup ready-to-eat cereal flakes. 1 ounce (⅛ cup) uncooked pasta or rice. ½ cup cooked rice, pasta or cereal. 3 cups popped popcorn.
  • How much whole grains is too much?

    So how did “whole grain” become synonymous with “healthy”? Part of the confusion stems from the U.S. dietary guidelines, which recommend that individuals triple their consumption of whole-grain foods from an average of one ounce per day to three ounces.

    Is oatmeal considered a whole grain?

    But regardless of which you choose, Slavin says all types of oatmeal are considered whole grains, and all should be more or less equal in terms of their basic nutritional properties. In other words, all kinds of oatmeal are healthy, experts say—with some caveats.

    How many whole grains should I eat a day to lose weight?

    Nutrition experts say you should eat three servings of whole grains every day. Find out why whole grains are best for good nutrition and the role they play in your diet.

    How many servings of grains is a bagel?

    You've just about met your requirement for the day. That's because one hefty bagel-shop bagel is equivalent to about six servings of grains, according to Barbara Levine, director of the nutrition information center at the New York Hospital-Cornell Medical Center.

    How many servings of grains is a tortilla?

    Ounce-Equivalent of Grains Table

    OUNCE EQUIVALENT OF GRAINS When available, choose whole grain versions.
    Amount that counts as 1 ounce-equivalent (oz-equiv) of grains
    Rice ½ cup, cooked 1 ounce, dry
    Tortillas 1 small flour tortilla (6" diameter) 1 corn tortilla (6" diameter)

    What is the recommended serving size for a teenager?

    Teenagers need a wide variety of healthy foods from the five food groups. How much food teenagers need depends on body size and activity levels. Teenagers aged 12-13 years should aim for 2 serves of fruit; 5-5½ serves of vegies; 3½ serves of dairy; 5-6 serves of grains; and 2½ serves of lean meats, nuts and legumes.

    How much grains do children need?

    The Dietary Guidelines for Americans 2010 recommend that children consume at least half of their daily servings of cereal and grain products as whole grains, or about 3 ounces each day.

    What is the recommended daily intake for adolescent?

    The body demands more calories during early adolescence than at any other time of life. Boys require an average of 2,800 calories per day. Girls require an average of 2,200 calories per day.

    How many servings of grains whole grains are recommended for men between the ages of 19 30?

    How Many Grains are Needed?

    Table 1. Daily Recommendations for the Grain Group
    Age Ounces(s)
    Boys 9–13 years 14–18 years 6 8
    Women 19–30 years 31–50 years 51+ years 6 6 5
    Men 19–30 years 31–50 years 51+ years 8 7 6

    How much grain does a person need per year?

    The standard rule of thumb you'll hear most often is 300 pounds of grains per person, regardless of what their age is, for a year.

    What is the recommended daily intake of food?

    An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.

    What are the servings for each food group?

    Serving and Portion Sizes: How Much Should I Eat?

  • Vegetables — 2 to 3 cups.
  • Fruits — 1½ to 2 cups.
  • Grains — 5 to 8 ounces.
  • Dairy — 3 cups (fat-free or low-fat)
  • Protein foods — 5 to 6½ ounces.
  • Oils — 5 to 7 teaspoons.
  • Which of these counts as 1 serve of grains or cereals?

    Cereal and grains: 1 serve = 1 slice of bread; or ½ cup cooked rice, pasta, noodles, quinoa or polenta; or ½ cup porridge; or ⅔ cup wheat cereal flakes; or ¼ cup muesli; or 1 crumpet or small English muffin. Offer 4 serves a day – wholegrain is best.

    How many servings are in a 2000 calorie diet?

    On the 2000 calorie per day plan, aim to eat 4-5 servings of vegetables daily. On the 1600 calorie per day plan, aim to eat 3-4 servings of vegetables daily. Fruits, just like vegetables, are important to the DASH plan because they are also great sources of potassium, magnesium, and fiber.

    How many servings of protein should you have a day?

    According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

    How many cups of vegetables per day are recommended for someone on a 2000 calorie diet?

    The current 2015–2020 Dietary Guidelines for Americans recommends that people needing 2,000 calories per day include 2 cups of fruit and 2.5 cups of vegetables in their daily diets.

    Which whole grain is the healthiest?

    Oats are among the healthiest whole grains you can eat. They're not only packed with vitamins, minerals and fiber but also naturally gluten-free. What's more, oats are rich in antioxidants, especially avenanthramide. This antioxidant has been linked to a reduced risk of colon cancer and lower blood pressure ( 6 ).

    Is popcorn considered a whole grain?

    When it's air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That's because it is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers and other health problems.

    What is healthier whole grain or whole wheat?

    Considering that both whole grain and whole wheat products contain the entire kernel, they're equally nutritious. Most research pointing to the health benefits of grains comes from the fiber, healthy fats, and nutrients found within the germ and bran of the grain kernel.

    How many servings of each food group should you have per day?

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    Food group 1,600-calorie diet 2,000-calorie diet
    Vegetables 3-4 a day 4-5 a day
    Fruits 4 a day 4-5 a day
    Low-fat or fat-free milk and milk products 2-3 a day 2-3 a day
    Lean meats, poultry and fish 3-4 one-ounce servings or fewer a day 6 one-ounce servings or fewer a day

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