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Portion Sizes for Kids 4 to 18 Years of Age

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Chopped Greens

Not sure of the portion sizes your child needs for each food group? The
Choose MyPlate portion sizes are listed below.

Age Fruit Vegetables Grains Protein foods Dairy/Calcium rich foods Oils Allowance
4- 8 yrs 1 1.5 cups 1.5 cups 5 oz. equivalents* 4 oz. equivalents** 2.5 cups 4 teaspoons
9-13 yrs girls 1.5 cups 2 cups 5 oz. equivalents* 5 oz. equivalents** 3 cups 5 teaspoons
9-13 yrs, boys 1.5 cups 2.5 cups 6 oz. equivalents* 5 oz. equivalents** 3 cups 5 teaspoons
14-18 yrs, girls 1.5 cups 2.5 cups 6 oz. equivalents* 5 oz. equivalents** 3 cups 5 teaspoons
14-18 yrs, boys 2 cups 3 cups 8 oz. equivalents* 6.5 oz. equivalents** 3 cups 6 teaspoons

*1 oz equivalent of Grains: 1 mini bagel, ½ cup of cooked rice, ½ cup of cooked pasta, or 1 regular slice of bread.

**1 oz equivalent of Protein Foods: 1 egg, ½ oz of nuts or seeds, 1 oz of cooked meat/poultry, fish, 1/4 cup of cooked beans or 1 tablespoon of peanut butter. To learn more about portions visit: http://www.choosemyplate.gov/

Consider including non-dairy sources of calcium rich foods to meet your calcium needs. 2.5 cups to 3 cups of dairy per day may not be realistic or needed for all children. In addition, some children do not like or tolerate dairy. If your child does not tolerate or enjoy milk, try yogurt in 4 oz. servings and increase as desired.  Dark leafy greens, many types of beans and calcium and vitamin D fortified foods foods such as tofu and cereal offer calcium. A diet high in plant based foods with adequate vitamin D provides additional protection from osteoporosis.



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About the Author

Bridget is an award-winning author and well-regarded nutrition expert in the field of prenatal nutrition, child nutrition and family eating matters. A frequent speaker and media guest, she is a Registered Dietitian with a Master’s Degree in Nutrition. Bridget has worked as a clinical dietitian, public health nutritionist, WIC Program Director, diabetes educator and weight loss group facilitator, and is the author of three books.


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