http://www.webmd.com/food-recipes/nutrition-labels-10/slideshow-serving-sizes?ecd=wnl_wlw_122212&ctr=wnl-wlw-122212_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d
Your Daily Diet
Calorie needs depend on age, gender, and activity -- from 1,600-1,800 for a sedentary woman to 2,400-2,600 for a moderately active man of average height and weight. A healthy balance of foods at these levels includes:
Fruit (1.5-2 cups) and vegetables (2.5-3.5 cups)
9 ounces of grain; ½ from whole grains
3 cups of nonfat or low-fat dairy foods
5-6.5 ounces of protein (meat, beans, and at least 8 ounces of seafood per week)
No more than 5-7 teaspoons of oils. Most should come within foods like fish and nuts, rather than as added fat.
SoFAS Limit: 161-330 calories from solid fats and added sugars
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