Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.
The following are the recommended amounts you should eat by age according to the Dietary Guidelines for Americans 2020-2025:Trusted Source
| Food type | Adults | Children 2-8 | Children 9-13 | Adolescents 14-18 |
|---|---|---|---|---|
| Protein | 5-7 ounces (oz) | 2-5.5 oz | 4-6.5 oz | 5-7 oz |
| Vegetables | 2-5 cups | 1-2.5 cups | 1.5-3.5 cups | 2.5-4 cups |
| Healthy oils | 22-44 grams (g) | 15-24 g | 17-34 g | 24-51 g |
| Grains | 5-10 oz | 3-6 oz | 5-9 oz | 6-10 oz |
Protein
Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight.
Diets with adequate protein may also reduceTrusted Source cravings and snacks by helping you feel full and satisfied.
The following are examples of foods that contain protein with amounts and servings from the U.S. Department of Agriculture’s Food Data CentralTrusted Source database.