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American Heart Association Guidelines |
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posted January 18, 2008
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This is the American Heart Association Guidelines for various food types and groups.
| Food Type | 1,600 calories | 2,000 calories | Sample Serving Sizes | | Grains At least half of your servings should be whole-grain | 6 servings per day | 6–8 servings per day | - 1 slice bread - 1 oz dry cereal (check nutrition label for cup measurements of different products) - ½ cup cooked rice, pasta, or cereal (about the size of a baseball) | | Vegetables Eat a variety of colors and types | 3–4 servings per day | 4–5 servings per day | - 1 cup raw leafy vegetables (about the size of a small fist) - ½ cup cut-up raw or cooked vegetables - ½ cup vegetable juice | | Fruits Eat a variety of colors and types | 4 servings per day | 4–5 servings per day | - 1 medium fruit (about the size of a baseball) - ¼ cup dried fruit - ½ cup fresh, frozen, or canned fruit - ½ cup fruit juice | | Fat-free or low-fat dairy products | 2–3 servings per day | 2–3 servings per day | - 1 cup fat-free or low-fat milk - 1 cup fat-free or low-fat yogurt - 1½ oz fat-free or low-fat cheese (about the size of 6 stacked dice) | | Lean meats, poultry, and seafood | 3–6 oz (cooked) per day | Less than 6 oz per day | - 3 oz cooked meat is about the size of a computer mouse - 3 oz grilled fish is about the size of a checkbook | | Fats and oils Use liquid vegetable oil and soft margarines most often | 2 servings per day | 2–3 servings per day | - 1 tsp soft margarine - 1 Tbsp mayonnaise - 1 tsp vegetable oil - 1 Tbsp regular or 2 Tbsp low-fat salad dressing (fat-free dressing does not count as a serving) | | Nuts, seeds, and legumes | 3–4 servings per week | 4–5 servings per week | - 1/3 cup or 1½ oz nuts - 2 Tbsp peanut butter - 2 Tbsp or ½ oz seeds - ½ cup dry beans or peas | | Sweets and added sugars | 0 servings per week | 5 or fewer servings per week | - 1 Tbsp sugar - 1 Tbsp jelly or jam - ½ cup sorbet and ices - 1 cup lemonade |
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