Proportions of love....and life!

By: Nikolas Reneau

Grains

The equivalence of grains to an ounce are 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal. The daily serving size is 6 ounces.

Fruits

1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit is equivalent to one cup. The serving size per day is 1 1/2 cups of fruit.

Dairy

In the dairy group, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese. The daily serving is 3 cups

Vegetables

1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is one cup in the vegetable group. 2 1/2 cups are needed for my age for vegetables.

Proteins

1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds in equivalent to one ounce. 5 ounces are daily for me and my age group.

Oils

A teaspoon of oil is the same as a teaspoon of Mayonnaise, avocados. The amount you need per day is 6 teaspoons.

Calories Sumed Up

14 year old boys should have about 2200 calories. For 14 year old females, they need about 2000 calories.

Exercise

Most kids under the age of 17 need about an hour of exercise per day. Some good exercises are playing sports, swimming, running, and yoga.