What should we eat? 

Maintaining a well balanced meal for every meal is your first step towards a healthier lifestyle. As we plan our breakfast, lunch, and dinner we should should strive for the 5 food groups in order to ensure all of the nutrients required by our body. So, what are the 5 food groups?

How much should we eat?

Now that we know what foods we should be eating our next step is to know how much of each we should be eating. As a nation, we tend to overeat on a daily basis. The diagram below will show changes in serving sizes throughout the years.

CDC The New (Ab)normal

Take a short quiz and test your knowledge on serving size changes throughout the years!

Ideal serving sizes will help in preventing overeating and help ensure a well balanced meal. The recommended daily serving sizes are:


  • Fruits
    • Under 8 years old – 1 to 1.5 cups
    • 8 years and older – 1.5 to 2 cups
  • Vegetables
    • Under 8 years old – 1 to 1.5 cups
    • 8 years and older – 2 to 3 cups
  • Grains
    • Under 8 years old – 3 to 5 ounces
    • 8 years and older – 5 to 8 ounces
  • Protein
    • Under 8 years old – 2 to 4 ounces
    • 8 years and older – 5 to 6 ounces
  • Dairy
    • Under 8 years old – 2 cups
    • 8 years and older – 3 cups

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. 

Is my food choice healthy?

Learning to read a nutrition label will give you the tools to determine if your food choices are healthy. We have learned what foods to eat (5 food groups) and we have learned healthy portions but now we need to learn if our food choices are nutritious for us. Well, you may be asking yourself, “If I am eating from the 5 food groups and the recommended serving, how can that be unhealthy?” When you shop for your foods you will come across many options, for example breads. Which bread is healthy, white or wheat or multigrain? Reading the nutrition label will help you make that decision.

  • Serving Size: size of your serving
  • Servings per container: number of servings your package is holding
  • Total Fat: 5 grams or less
  • Total Sugar: 10 grams or less
  • Total Fiber: on whole grain or whole wheat food items you are looking for 2 grams or more



Get started on the right path by keeping track of your food and physical activity!
SuperTracker can help you plan, analyze, and track your diet and physical activity.