Daily Requirements of Fruit, Vegetables, Grains, and Protein

How much fruit is needed daily?

The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart. 

Recommended amounts are shown in the table below. 

Daily recommendation*
Children		2-3 years old		1 cup**
		4-8 years old		1 to 1 ½ cups**
Girls		9-13 years old		1 ½ cups**
		14-18 years old		1 ½ cups**
Boys		9-13 years old		1 ½ cups**
		14-18 years old		2 cups**
Women		19-30 years old		2 cups**
		31-50 years old		1 ½ cups**
		51+ years old		1 ½ cups**
Men		19-30 years old		2 cups**
		31-50 years old		2 cups**
		51+ years old		2 cups**

How many vegetables are needed daily?

Vegetable choices should be selected from among the vegetable subgroups. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation. 

Daily recommendation*
Children		2-3 years old		1 cup**
		4-8 years old		1½ cups**
Girls		9-13 years old		2 cups**
		14-18 years old		2½ cups**
Boys		9-13 years old		2½ cups**
		14-18 years old		3 cups**
Women		19-30 years old		2½ cups**
		31-50 years old		2½ cups**
		51+ years old		2 cups**
Men		19-30 years old		3 cups**
		31-50 years old		3 cups**
		51+ years old		2½ cups**

How many grain foods are needed daily?

The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart. Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains.

				Daily recommendation*		Daily minimum amount of whole grains
Children		2-3 years old		3 ounce equivalents**		1 ½ ounce equivalents**
		4-8 years old		5 ounce equivalents**		2 ½ ounce equivalents**
Girls		9-13 years old		5 ounce equivalents**		3 ounce equivalents**
		14-18 years old		6 ounce equivalents**		3 ounce equivalents**
Boys		9-13 years old		6 ounce equivalents**		3 ounce equivalents**
		14-18 years old		8 ounce equivalents**		4 ounce equivalents**
Women		19-30 years old		6 ounce equivalents**		3 ounce equivalents**
		31-50 years old		6 ounce equivalents**		3 ounce equivalents**
		51+ years old		5 ounce equivalents**		3 ounce equivalents**
Men		19-30 years old		8 ounce equivalents**		4 ounce equivalents**
		31-50 years old		7 ounce equivalents**		3 ½ ounce equivalents**
		51+ years old		6 ounce equivalents**		3 ounce equivalents**

How much food from the Protein Foods Group is needed daily?

The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended daily amounts are shown in the chart.  

Daily recommendation*
Children		2-3 years old		2 ounce equivalents**
		4-8 years old		4 ounce equivalents**
Girls		9-13 years old		5 ounce equivalents**
		14-18 years old		5 ounce equivalents**
Boys		9-13 years old		5 ounce equivalents**
		14-18 years old		6 ½ ounce equivalents**
Women		19-30 years old		5 ½ ounce equivalents**
		31-50 years old		5 ounce equivalents**
		51+ years old		5 ounce equivalents**
Men		19-30 years old		6 ½ ounce equivalents**
		31-50 years old		6 ounce equivalents**
		51+ years old		5 ½ ounce equivalents**