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Choosing Healthier Foods for Kids

Healthy Foods in Right Amounts

How much do kids need? Rely on our table to find the right amounts for kids ages 4-13 years.

Big G Cereals

 

The right amount of food from each food group depends upon age, boy versus girl, and the amount of physical activity a child gets. Children younger than age 4 and teens older than age 13 and adults will have different needs.


How Many Servings Is Right For Me? 
Group Girls & Boys 
4-8 years
Girls 
9-13 years
Boys 
9-13 years
Grains 4-5-ounce equivalents* 5-ounce equivalents* 6-ounce equivalents*
Vegetables 1 1/2 cups 2 cups 2 1/2 cups
Fruits 1-1 1/2 cups 1 1/2 cups 1 1/2 cups
Milk 2 cups 3 cups 3 cups
Meats & Beans 3-4-ounce equivalents** 5-ounce equivalents** 5-ounce equivalents**

* A 1-ounce equivalent of Grains: 1 slice of bread, 1 cup ready-to-eat cereal,  ½ cup cooked rice, ½ cup cooked pasta, ½ cup cooked oatmeal, 1 small tortilla, 5 whole grain crackers or 3 cups popped popcorn.

**A 1-ounce equivalent of Meats & Beans: 1 ounce meat, poultry or fish, ¼ cup cooked dry beans, ¼ cup tofu, 1 egg, 1 tablespoon peanut butter, 2 tablespoons hummus, or ½ ounce of nuts or seeds.

Try These Recipes

Waffles  Creamed Corn  Fresh Fruit Salad  Berry Banana Smoothie  Cashew Chicken 

Rise-and-Shine
Waffles
 

"Healthified"
Creamed Corn
 

Easy Fresh
Fruit Salad
 

Berry-Banana
Smoothie
 

Cashew Chicken
& Broccoli
 

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