RMFP is now offering COVID-19 Rapid Testing and COVID-19 Vaccines.

Televisits are available!

Please call 719.486.0500 for details

Mental Health during COVID-19 & how Rocky Mountain Family Practice is here to help

Learn More
MyPyramid Daily Food Recommendations and Servings Worksheet: 1,000 CaloriesHoja de trabajo sobre recomendaciones y porciones diarias de alimentos de MiPir¡mide: 1,000 calor­as

MyPyramid Daily Food Recommendations and Servings Worksheet: 1,000 Calories

Your calorie needs are about 1,000 calories a day. Below are the U.S. Department of Agriculture (USDA) guidelines for your daily recommended amount of each food group.


3 ounces


1 cup


1 cup


2 cups

Meat & Beans

2 ounces

Choose whole grains whenever you can.


Aim for at least 1½ ounces of whole grains each day

To be sure you eat a good mix of vegetables, aim for these amounts each week:

  • 1 cup dark green vegetables

  • ½ cup orange vegetables

  • ½ cup dried beans and peas

  • 1½ cups starchy vegetables

  • 4 cups other vegetables

Eat a variety of fruits.


Go easy on fruit juices.

Choose low-fat or fat-free milk, yogurt, or cheese

Choose low-fat or lean meats and poultry.


Vary your protein: choose more fish, beans, peas, nuts, and seeds and less red meat.

Know your limits on fats and sugars.

  • Your allowance for oils is 3 teaspoons a day.

  • Limit extras (solid fats and sugars) to 165 calories a day.

Get moving and be active!

Aim for at least 30 minutes of physical activity most days of the week.

Your Servings Worksheet

This worksheet tells you how many servings you should get each day from each food group, and tells you how much food makes a serving. Use this as you plan your meals throughout the day. Track your progress daily by writing in what you actually eat.

Food Group

Daily MyPyramid Goal

What You Ate Today


3 servings

One serving is:

1 slice bread

1 cup dry cereal

½ cup cooked rice, pasta, or cereal

1 5-inch corn tortilla

NOTE: Choose whole grains for at least half of your servings per day.



1 serving

One serving is:

½ cup cut-up raw or cooked vegetables

1 cup raw, leafy vegetables

½ baked sweet potato

½ cup vegetable juice



1 serving

One serving is:

½ cup fresh, frozen, or canned fruit

1 medium piece fruit

1 cup berries or melon

½ cup dried fruit

½ cup 100% fruit juice

NOTE: Make most choices fruit instead of juice.



2 servings

One serving is:

1 cup milk

1½ ounces reduced-fat hard cheese

2 ounces processed cheese

1 cup low-fat yogurt

1/3 cup shredded cheese

NOTE: Choose low-fat or fat-free most often.


Meat and Beans

2 servings

One serving is:

1 ounce cooked lean beef, pork, or ham

1 ounce cooked chicken or turkey (no skin)

1 ounce cooked fish or shellfish

1 egg

½ ounce nuts or seeds

1 tablespoon peanut butter

¼ cup cooked dried beans or peas

½ cup tofu

2 tablespoons hummus


Physical Activity

At least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

I was active for ___________ minutes today.

Date Last Reviewed:

Date Last Modified: 2005-12-30T00:00:00-07:00



"I so appreciate Dr Lisa. She is hands down the most thorough doctor I have encountered yet- anytime I have any real concerns regarding my health, I make the extra effort to see Dr Lisa, even though I now live an hour away. I really appreciate that Dr Lisa listens to her patients' concerns, and covers all bases in addressing them, on all level."

Read More