Recommended Servings for Type A's
Create a healthy eating pattern that meets nutrient needs and stays within calorie limits.
The suggested number of servings is based on a daily intake of 1,600-2,000 calories. The right number of calories for you depends on your age, physical activity level, and whether you are trying to lose, gain, or maintain your weight.
If you need fewer calories than shown, decrease the number of servings. Increase the servings if you need more calories.
Suggested Day/Week Servings by Food Group
| Group | Type | Servings | Per Day/week |
|---|---|---|---|
| Protein | Meat for Men | 115-175g / 4-6 oz. | 0-1 servings weekly |
| Protein | Meat for Women/children | 60-140g / 2-5 oz. | 0-1 servings weekly |
| Protein | Poultry for Men | 115-175g / 4-6 oz. | 0-4 servings weekly |
| Protein | Poultry for Women/children | 60-140g / 2-5 oz. | 0-4 servings weekly |
| Protein | Seafood | 115-175g / 4-6 oz. | 0-4 servings weekly |
| Protein | Eggs | 1 egg | 1-3 servings weekly |
| Dairy | Cheese | 60 g / 2 oz. | 0-4 servings weekly |
| Dairy | Yogurt | 115-175 g / 4-6 oz. | 0-3 servings weekly |
| Dairy | Milk | 125-175 g / 4-6 oz. | 0-4 servings weekly |
| Oils | 1 tablespoon / 15 ml. | 2-8 servings weekly | |
| Protein | Nuts & Seeds | Small handful | 2-6 servings weekly |
| Protein | Nut Butters | 15 g / 1/2 oz. | 1-5 servings weekly |
| Protein | Beans, Pulses (dry) | 60-90 g / 2-3 oz. | 2-7 servings weekly |
| Grains | Cereals | 115-175 g / 4-6 oz. | 4-10 servings weekly |
| Grains | Breads | 1 slice | 2-5 servings daily |
| Grains | Muffins | 1 | 1-2 servings daily |
| Grains | Pasta | 140-175 g / 4-6 oz. (dry) | 2-4 servings weekly |
| Grains | Grains | 200 g / 7 oz. (dry) | 2-4 servings weekly |
| Protein | Legumes (dry) | 1 cup (dry legumes) | 2-7 servings weekly |
| Protein | Beans (dry) | 60-90 g / 2-3 oz. | 2-7 servings weekly |
| Protein | Soy Products | 175-225 g / 6-8 oz. | 4-7 servings weekly |
| Vegetables | Raw | 140-175 g / 5-6 oz. | 2-6 servings daily |
| Vegetables | Cooked/steamed | 140-175g / 5-6 oz. | 1-6 servings daily |
| Vegetables | Juices | 1 glass / 225 ml / 8 fl oz. | 2-3 servings daily |
| Fruits | Raw | 1 fruit or 90-140g / 3-5 oz. | 3-4 servings daily |
| Fruits | Juices | 1 glass / 225 ml / 8 fl oz. | 2-3 servings daily |
| Beverages | Water | 1 glass / 225 ml / 8 fl oz. | 5-8 servings daily |
| Beverages | 100% natural juices | 1 glass / 225 ml / 8 fl oz. | 2-3 servings daily |
| Beverages | Soft drinks | 1 glass / 225 ml / 8 fl oz. | 1-2 servings daily |
