Food Portions Fit For Kids
Meat Groups ~ 2 servings per day
- Meat/hamburger ~ 2 to 3 ounces cooked
- Chicken Nuggets ~ 3 to 4 pieces
- * Peanut butter ~ 2 tablespoons
- * Eggs ~ 1 serving
- * Beans ~ 1/2 cup
** Milk Group ~ 2 servings per day
- 1 cup of milk
- American cheese ~ 2 slices
- Yogurt ~ 1 cup
- Frozen yogurt/ice cream ~ 1/2 cup
- * Pudding ~ 1/2 cup
Fruit Group ~ 2 servings per day
- Cantaloupe ~ 1/4 medium
- Applesauce ~ 1/2 cup
- Banana ~ 1 medium
- Juice ~ 3/4 cup
- Peaches ~ 1/2 cup
Vegetable Group ~ 3 servings per day
- Green beans ~ 1/2 cup
- Cooked baby carrots ~ 7 to 8
- Lettuce ~ 1 cup
- Sweet potato ~ 1/2 cup
- Peas ~ 1/2 cup
This is just an EXAMPLE, and should NOT take the place of recommended food portions advised by your doctor or healthcare provider!
* - This suggestion portion size satisfies only 1/2 a serving in its group.
** - Two and Three year olds should have TWO full portions of the milk group.
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This is just an example, and substitutions and proportions should be based on a child by child basis.
Suggestions For Every Meal
Breakfast
Include foods from at least 3 groups. For example, one serving each from grain (1/2 cup cooked cereal, a slice of toast, or a waffle), fruit (a sliced banana or 1/2 cup applesauce), and milk (an 8 oz cup of milk, or EBM or soy etc., )
Lunch
Serve foods from at least 3 groups. For example, half a whole wheat English Muffin (grain) , with tuna (meat) and thinly slced apple (fruit).
Dinner
Dinner usually winds up being a combination from the various food groups above. Examples: Pasta topped with meaty tomato sauce (grain+meat+vegetable) is one of my son's favorites .. and fruit salad makes a good healthy dessert.
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if you have any questions or comments!