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How much should I eat?
FRUITS
VEGETABLES
PROTEIN
GRAINS
DAIRY
Are you a boy or a girl?
BOYS
Boys
GIRLS
FRUITS
VEGETABLES
PROTEIN
GRAINS
DAIRY
Girls
AGES
9-12
13-14
1.5 cups
2 cups
AGES
9-12
13-14
1.5 cups
1.5 cups
2 cups
2.5 cups
2 cups
2.5 cups
5 ounces
5.5 ounces
5 ounces
5 ounces
You should be eating a certain amount of each food group every day. How much depends on your age and if you are a boy or girl.
5 ounces
6 ounces
6 ounces
6 ounces
Every food has a special serving size. Here are
a few examples for each food group:
(for a complete list, please visit www.choosemyplate.gov)
FRUITS
VEGETABLES
PROTEIN
GRAINS
DAIRY
3 cups
3 cups
3 cups
3 cups
1 cup = 1 serving
What counts as 1 cup?
1 cup applesauce
32 seedless grapes
8 strawberries
1/2 cup raisins
1 cup 100% fruit juice
1 cup = 1 serving
What counts as 1 cup?
1 cup broccoli
2 cups raw lettuce (not cooked)
1 cup baby carrots
1 cup green peas
1 ounce = 1 serving
What counts as 1 ounce?
1 ounce cooked meat/seafood
1 egg (cooked)
12 almonds/walnuts
1 tablespoon peanut butter
1/4 cup baked beans (cooked)
1 ounce = 1 serving
What counts as 1 ounce?
1 slice of bread
1/2 cup oatmeal (cooked)
3 cups popcorn
1/2 cup pasta (cooked)
1 cup corn flakes cereal
1 cup = 1 serving
What counts as 1 cup?
1 cup milk
1 cup soymilk
1/3 cup shredded cheese
1-1/2 cups ice cream
1 cup yogurt
Disclaimer: This information is based on little to no physical activity. To see how much of each food group you need to eat with exercise, please visit choosemyplate.gov
Disclaimer: This information is based on little to no physical activity. To see how much of each food group you need to eat with exercise, please visit choosemyplate.gov
*These values are based on 1600-2400 calorie diets
*These values are based on 1400-1800 calorie diets
Image Credit: USDA's Team Nutrition
Food Group Images Credit: USDA's Team Nutrition
What does this mean?
What does this mean?
Click here to see serving sizes for food groups
What does this mean?
Click here to see serving sizes for food groups
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