The MyPyramid.gov website provides a sample 1,800 calorie diet pattern with recommended daily and weekly food portions. The recommendations support the Dietary Guidelines for Americans and are in line with the Institute of Medicine's distribution of calories from protein, carbohydrates and fat. The diet plan provides a daily average of 1,804 calories, 87 g protein, 243 g carbohydrate, 29 g total fiber, 210 mg cholesterol, 15.4 g saturated fat, 21 g monounsaturated fat, 17.6 g polyunsaturated fat and 1.6 g alpha-linolenic acid.
Grains
Include 6 oz. equivalents daily from the grain group. One slice of bread, 1 cup of ready-to-eat cereal or 1/2 cup of cooked cereal, pasta or rice counts as 1 oz. equivalent. Choose whole grains for at least half, or 3 oz., of your grain servings. Whole grains include whole-wheat, brown or wild rice, barley, quinoa, oats, bulgur, buckwheat groats, whole rye, whole cornmeal and popcorn. For example, 1 cup dry cereal at breakfast, two slices whole-wheat bread at lunch, 1 cup cooked rice at dinner and 3 cups popcorn for a snack would add up to 6 oz. equivalents.
Vegetables
Include 2 1/2 cups of vegetables daily. Eat a variety to get the nutrients your body needs. Eat 3 cups weekly of dark green vegetables, such as leaf lettuce, broccoli, greens or spinach. Eat 2 cups weekly of orange vegetables, such as carrots, pumpkin, sweet potatoes or winter squash. Eat 3 cups weekly of dry beans and peas. Eat 3 cups weekly of starchy vegetables, such as corn, green peas or potatoes. Eat an additional 6 1/2 cups weekly of other vegetables, such as brussels sprouts, cabbage, green beans, peppers, mushrooms, okra, tomatoes or zucchini. For example, 1 cup vegetable juice at lunch with 1 cup cooked broccoli and 1 cup raw leafy greens at dinner would add up to 2 1/2 cups of vegetables.
Fruits
Include 1 1/2 cups of fruit daily. One cup of fruit or juice and 1/2 cup of dried fruit counts as 1 cup of fruit. Eat a variety of fruits throughout the week and choose whole fruit over juice to increase fiber and satiety. For example, 1/2 cup of blueberries at breakfast, one large plum with lunch and 1/4 cup mixed dried fruit as a snack would add up to 1 1/2 cups of fruit.
Milk
Include 3 cups of milk daily. One cup of milk, 1 1/2 oz. of natural cheese or 2 oz. of processed cheese counts as 1 cup from the dairy group. Choose fat-free or low-fat products to limit calories, saturated fat and cholesterol. For example, 1 cup milk at breakfast, 1 1/2 oz. low-fat cheddar cheese at lunch and 8 oz. fat-free yogurt for a snack adds up to 3 cups of milk.
Meat and Meat Substitutes
Keep intake of meat or meat substitutes to 5 oz. daily. Each 1 oz. of meat, poultry or fish, 1/4 cup cooked dry beans, one egg, 1 tbsp. of peanut butter or 1/2 oz. of nuts or seeds counts as a 1-oz. equivalent. Choose lean meats, such as loin or round beef, loin, center or ham cuts for pork, skinless white poultry and fish. For example, 2 oz. lean ham at lunch and 3 oz. broiled salmon at dinner adds up to 5 oz. meat. A meat-free menu could include 2 tbsp. peanut butter at lunch and 3/4 cup dry beans at dinner or 1/4 cup hummus at lunch, one soy or bean burger patty at dinner and 1/2 oz. nuts as a snack.
Oils
Keep intake of oils to 5 tsp. daily, including oil used in cooking. Each 1 tbsp. of any type of vegetable oil equals 3 tsp. oil; 1 tbsp. soft margarine equals 2 1/2 tsp. oil; 1 tbsp. mayonnaise-type salad dressing equals 1 tsp. oil; 1 tbsp. peanut butter equals 2 tsp. oil; and 1 oz. nuts contains 3 tsp. oil. For example, 1 tbsp. mayonnaise-type salad dressing, 1 tsp. canola oil, 1 tbsp. Italian dressing and 1 tbsp. soft margarine add up to 4 1/2 tsp. oil.
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