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Women’s Health Library

Our Health Library information does not replace the advice of a doctor. Please be advised that this information is made available to assist our patients to learn more about their health. Our providers may not see and/or treat all topics found herein.

Recommended Servings for Adults

The chart below shows the USDA MyPlate recommendations for each food group. These amounts are for adults who need 1,600 to 2,400 calories a day.

Recommended amounts
Food groupAmount needed each day
Grains5 to 8 ounces. 1 ounce is equal to: 1 slice of bread; 1 small (6-inch) tortilla; 1 cup of dry cereal; 1/2 cup of cooked rice, cooked pasta, or cooked cereal.
Vegetables2 to 3 cups. 1 cup is equal to: 1 cup of raw or cooked vegetables; 2 cups of raw, leafy greens; 1 cup (8 fl oz) vegetable juice.
Fruits1½ cups to 2 cups. 1 cup is equal to: 1 cup of fresh, frozen, or canned fruit; 1 small apple; 1 large orange or 1 large banana; 1 cup (8 fl oz) 100% fruit juice; 1/2 cup of dried fruit.
Dairy3 cups. 1 cup is equal to: 1 cup (8 fl oz) milk or yogurt; 1½ ounces of hard cheese; 1/3 cup of shredded cheese; 1 ounce of processed cheese.
Protein foods5 to 6½ ounces. 1 ounce is equal to: 1 ounce of meat, poultry, or fish; 1 egg; 1 tablespoon of peanut butter; 1/2 ounce of nuts (12 almonds or 7 walnut halves); 1/4 cup of cooked beans, peas, or lentils; 1/4 cup of tofu.

Credits

Current as of: October 7, 2025

Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: October 7, 2025

Author: Ignite Healthwise, LLC Staff

Clinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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Telehealth & COVID-19

Telehealth Visits are available. Request by calling (650) 239-5303 or  click “Request Appointment” above. We have a secure HIPAA compliant platform that allows me discuss your health matters privately. If you need an in person visit, please know we are using CDC guidelines of distancing patients and disinfecting. Masks are mandatory for all staff and patients. Dr Serrato does not see COVID patients here nor those with any respiratory symptoms. Your safety is of the utmost concern to me.… Continue Reading