Grains
- An ounce equivalent is:
- –1 piece of bread
- – 1/2 cup of cooked cereal such as oatmeal
- – 1/2 cup of rice or pasta
- – 1 cup cold cereal.
- 4- to 8-year-olds need 4- to
- 5 oz equivalents per day.
- 9- to 13-year-old girls need 5 oz equivalents per day.
- 9- to 13-year-old boys need 6 oz equivalents per day.
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Vegetables
- 4- to 8-year-olds need 1½ cups per day.
- 9- to 13-year-old girls need 2 cups per day.
- 9- to 13-year-old boys need 2½ cups per day.
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Fruits
- 4- to 8-year-olds need 1 to 1½ cups per day.
- 9- to 13-year-olds need 1½ cups per day.
- *Fats
- 2- to 3-year-olds need 30% to 35% of total daily calories to come from fat.
- 4- to 18-year-olds need 25% to 35% of total daily calories to come from fat.
- Most fat should come from fish, nuts, and vegetable oils.
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Milk (or other calcium-rich foods, such as yogurt, cheese,or calcium-fortified orange juice)
- 4- to 8-year-olds need 1 to 2 cups per day (or other calcium-rich foods).
- 9- to 13-year-olds need 3 cups per day (or other calcium-rich foods).
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Meat and beans
- An ounce equivalent is:
- – 1 oz of meat, poultry, or fish
- – 1/4 cup dry beans cooked
- – 1 egg
- – 1 tablespoon of peanut butter
- – small handful of nuts or seeds.
- 4- to 13-year-olds need 5½ oz equivalents per day.
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