Kiddie Sized Portions.
How much you feed your children can be just as important as what you feed
them. When making meals for your
family, fill half of the plate with
fruits and vegetables!
The following tables outline daily recommendations for 2-3, 4-8, and 9-13 year olds.
Vegetables
|
Age Group |
Rec. Daily Servings |
Examples |
|
Ages 2-3 |
1 cup |
3 spears of broccoli |
|
Ages 4-8 |
1 1/2 cups |
1 ear of corn and 1/2 cup of peas |
|
Ages 9-13 |
2 cups |
2 medium or 12 baby carrots and 2 stalks celery |
Fruits
|
Age Group |
Rec. Daily Servings |
Examples |
|
Ages 2-3 |
1 cup |
1/2 large apple & 16 seedless grapes |
|
Ages 4-8 |
1 to 1 1/2 cups |
1 large banana & 1 small orange (or a clementine) |
|
Ages 9-13 |
1 1/2 cups |
8 strawberries & 1 small peach |
Whole Grains
|
Age Group |
Rec. Daily Serving |
Examples |
|
Ages 2-3 |
3 oz |
2 slices whole wheat bread & 1/2 cup cooked pasta |
|
Ages 4-8 |
5 oz |
1 cup oatmeal, 2 slices whole wheat bread & 1/2 cup brown rice |
|
Ages 9-13 |
5-6 oz |
1 pancake, 1 slice whole wheat bread & one 12" whole grain tortilla |
Protein
|
Age Group |
Rec. Daily Serving |
Examples |
|
Ages 2-3 |
2 oz |
1 egg & 1 sandwich slice of turkey |
|
Ages 4-8 |
4 oz |
12 almonds & 1 small chicken breast half |
|
Ages 9-13 |
5 oz |
1 egg, 2 Tbsp peanut butter & 4 Tbsp Hummus |
|
Age Group |
Rec. Daily Serving |
Examples |
|
Ages 2-3 |
2 cups |
three 4 oz (1/2 cup) servings of milk & one 4 oz yogurt |
|
Ages 4-8 |
2 1/2 cups |
three 4 oz (1/2 cup) servings of milk & one slice hard cheese |
|
Ages 9-13 |
3 cups |
2 cups of milk & 1/3 cup of shredded cheese |
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