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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