Choosing Healthier Foods for Kids

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

Rise-and-Shine Waffles	"Healthified" Creamed Corn	Easy Fresh Fruit Salad	Berry-Banana Smoothie	Cashew Chicken & Broccoli