Daily Recommended Intake

Nutrition and fitness have become a nationwide point of interest that provides advice, tips and programs from many different sources.

Now, more than ever, it is so difficult to know what you should be consuming and how much you should be consuming. Your daily recommended intake is based upon your height, weight, age, gender and activity level. Keeping that in mind, your daily recommended intake will change as you get older, and vary in weight and height. You will have to adjust your daily recommended intake many times in your lifetime. Luckily, choosemyplate.gov offers online daily recommended intake calculations.

  • Determine your Daily Recommended Intake: Go to choosemyplate.gov. On the left hand side of the page you will see a number of links. Click the link My Pyramid Plan. This will take you to the calculations page. Enter in your height, weight, age, gender and activity level.

  • Results: When you submit your information, you may see a page that offers you a food plan for a healthy weight range for the information you entered. Click yes and you will see how many grains, vegetables, oils, etc. that are recommended.

  • Recommendation: Write down your daily recommended intake and have it with you at all times.

Serving Sizes


  • Milk: 1 cup or 8 oz
  • Yogurt: 1 cup
  • Cheese: 2 oz
  • Cottage Cheese: ½ cup
  • Pudding: ½ cup
  • Ice Cream: ½ cup


  • Lean Meat, Fish, Poultry: 2-3 ounces
  • Eggs: 1 egg
  • Peanut Butter: 2 Tbsp.
  • Nuts and Seeds: ⅓ cup


  • Bread: 1 Slice
  • Hamburger Bun: ½ Bun
  • Rice, Pasta, Oatmeal: ½ cup
  • Bagel or English Muffin: Half
  • Crackers: 2-6


  • Cooked/Raw Vegetables: ½ cup
  • Raw Leafy
    1 cup
  • Vegetable Juice: ¾ cup


  • Fresh Fruit: 1 Medium Sized Piece
  • Chopped
    Fresh Fruit:
    ½ cup
  • Canned Fruit: ½ cup
  • Juice: ¾ cup or 6 oz
  • Rasins or
    Dried Fruit:
    ¼ cup


  • Salad Dressing: 1 Tbsp.
  • Cooking Oil: 1 tsp.