Student Wellness Center
Student Services Building 4.5
Phone: (972) 883-4275

Office Hours
Monday-Thursday 8-6
Friday 8-5
Evenings by appointment

Mailing Address
Student Wellness Center
The University of Texas at Dallas
800 W. Campbell Rd., SSB42
Richardson, TX 75080

Daily Recommended Intake

Nutrition and fitness has become a nationwide point of interest that provides advice, tips and programs from many different sources. Now, more than ever, it is so difficult to know what you should be consuming and how much you should be consuming. Your daily recommended intake is based upon your height, weight, age, gender and activity level. Keeping that in mind, your daily recommended intake will change as you get older, and vary in weight and height. You will have to adjust your daily recommended intake many times in your lifetime. Luckily, MyPyramid.gov offers online daily recommended intake calculations.

  • Determine your Daily Recommended Intake: Go to mypyramid.gov. On the left hand side of the page you will see a number of links. Click the link My Pyramid Plan. This will take you to the calculations page. Enter in your height, weight, age, gender and activity level.
  • Results: When you submit your information, you may see a page that offers you a food plan for a healthy weight range for the information you entered. Click yes and you will see how many grains, vegetables, oils, etc. that are recommended.
  • Recommendation: Write down your daily recommended intake and have it with you at all times.

Serving Sizes

Dairy:

Milk: 1 cup or 8 ounces
Yogurt: 1 cup
Cheese: 2 ounces
Cottage Cheese: ½ cup
Pudding: ½ cup
Ice Cream: ½ cup

Oils:

Salad Dressing: 1 Tbsp.
Cooking oil: 1 tsp.

Grains:

Bread: 1 slice
Hamburger bun: ½ bun
Rice, pasta, oatmeal: ½ cup
Bagel or English muffin: half
Crackers: 2-6

Protein:

Lean meat, fish, poultry: 2-3 ounces
Eggs: 1 egg
Peanut Butter: 2 Tbsp.
Nuts and Seeds: 1/3 cup

Vegetables:

Cooked/ Raw vegetables: ½ cup
Raw leafy vegetables: 1 cup
Vegetable juice: ¾ cup

Fruits:

Fresh fruit: 1 medium sized piece
Chopped fresh fruit: ½ cup
Canned fruit: ½ cup
Juice: ¾ cup or 6 ounces
Raisins or dried fruit: ¼ cup