this plan is based on average needs for a 28 year old female, 5 feet 6 inches tall, physically active less than 30 minutes a day, in the healthy weight range.

• exercise
  • adults should be physically active for at least 30 minutes most days of the week
  • sixty to 90 minutes of daily physical activity may be needed to prevent weight gain or sustain weight loss
• grains
  • 6 ounces per day
  • half of all grains consumed should be whole grains (whole-wheat flour, bulgur/cracked wheat, oatmeal, whole cornmeal, brown rice)
• vegetables
  • 2.5 cups per day
  • vary the types of vegetables you eat (dark green vegetables = 3 cups weekly, orange vegetables = 2 cups weekly, dry beans & peas = 3 cups weekly, starchy vegetables = 3 cups weekly, other vegetables = 6 1/2 cups weekly)
• fruits
  • 2 cups per day
  • eat a variety of fruits
  • go easy on juices
• milk
  • 3 cups per day
  • eat low-fat or fat-free dairy products
• meat and beans
  • 5.5 ounces per day
  • eat lean cuts, seafood, and beans
  • avoid frying
• oils
  • aim for 6 teaspoons of oils a day
  • limit your extras (extra fats & sugars) to 265 calories
  • most fat should be from fish, nuts, and vegetable oils
  • limit solid fats such as butter, margarine, or lard
  • keep consumptions of saturated fats, trans fats, and sodium low
  • choose foods low in added sugar

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