The amount of food you need depends on your personal calorie needs and health status. If you need 2,000 calories each day you should:
Eat 6 to 8 daily servings of grain products, with at least half as whole grains. 1 serving = 1 slice bread, 1oz. dry cereal, or ½ cup cooked rice.
Eat 4 to 5 cups of fruits and vegetables each day, in a variety of colors and types.
Eat 2 to 3 cups of fat-free or low-fat dairy products each day.
Eat 3 to 6 oz. (cooked) of lean meats, poultry or seafood per day. 3 oz. of meat or poultry is about the size of a computer mouse; 3 oz. of fish is about the size of a checkbook.
Limit intake to 2 to 3 servings per day of fats and oils. Use liquid vegetable oils and soft margarines most often to reduce saturated and trans fats. 1 serving = 1 teaspoon of soft margarine or 1 tablespoon of mayonnaise.
Eat 3 to 5 servings per week of nuts, seeds and legumes. 1 serving = 1/3 cup nuts, 2 tablespoons peanut butter or ½ cup dry beans or peas..
Limit cholesterol intake to 300 mg per day for people with no heart disease risk factors or to 200 mg per day for those with heart disease risk factors.
Aim to eat less than 1,500 mg of sodium per day.
Limit added sugars to no more than half of your discretionary calories. For most women that is about 100 calories and for most men about 150 calories, or about 6 teaspoons per day for women and 9 teaspoons per day for men.