Daily Calorie Needs for Women Daily Calorie Needs for Men DASH Eating Plan—Number of Food Servings by Calorie Level

Food Group 1,200 Cal. 1,400 Cal. 1,600 Cal. 1,800 Cal. 2,000 Cal. 2,600 Cal. 3,100 Cal.
Grainsa4–55–6666–810–1112–13
Vegetables3–43–43–44–54–55–66
Fruits3–4444–54–55–66
Fat-free or low-fat dairy productsb2–32–32–32–32–333–4
Lean meats, poultry, and fish3 or less3–4 or less3–4 or less6 or less6 or less6 or less6–9
Nuts, seeds, and legumes3 per week3 per week3–4 per week4 per week4–5 per week11
Fats and oilsc1122–32–334
Sweets and added sugars3 or less per week3 or less per week3 or less per week5 or less per week5 or less per week≤2≤2
Maximum sodium limitd2,300 mg/day2,300 mg/day2,300 mg/day2,300 mg/day2,300 mg/day2,300 mg/day2,300 mg/day

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