Serving sizes For The Body's Needs

By: Logan Riojas

Grains

What is considered an ounce?1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1ounce equivalent from the Grains Group. How Much is needed? 6 servings a day.

Fruit

What counts as a ounce of fruit? 1 cup of fruit or 100% fruit juice. How much is needed? For kids 9 to 13 you need 1 1/2 cups of fruit.

Dairy

What counts as a cup? 1 cup of milk How much is needed? 3 cups of milk

Vegetables

What counts as a cup?1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens How much is needed for the body?2½ cups

Protein

What counts as an ounce?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 can be considered as 1 ounce equivalent. How much is needed? Boys age 9 to 13 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 can be considered as 1 ounce equivalent

Oils

What counts as a teaspoon? A teaspoon of mayonnaise. How much is needed? 1 teaspoon of avocado.

Total Calories: Boys

How many daily calories are needed for your body? Ages 9 to 13 2,000–2,600 calories

Total Calories needed: Girls

How many daily calories are needed for your body? Ages 9 to 13 1,800–2,200 calories

Daily Exercise

Examples: jogging, Football, Basketball, Baseball. How Long is needed? One hour worth of exercise.