Dairy: 2½ cups a day!

Daily Recommendation for

One (1) cup of dairy is equal to:
Children 4–8 Years Old
• 1 Cup yogurt • 1.5 cheese sticks For additional nutrition information for all members of
• 1 Cup milk • 1/3 c shredded cheese the family, please visit www.choosemyplate.gov/
• ½ c ricotta cheese • 2 slices of hard cheese

Fruit: 1½-2 cups a day! Grains: 5 ounces a day!

One (1) ounce grain equivalent is equal to:
One (1) cup of fruit is equal to:
• ~ 8 Strawberries • 1 Slice of Bread • 3 Cups Popcorn
• 1 Apple (~ baseball)
• ½ Cup Dried Fruit • 5 Whole Wheat Crackers • ½ Cup Rice
• 1 Large Banana
• 32 Grapes • 1 Pancake • 1 Small Tortilla (6 in.)
• 1 Pear
• 1 cup Sliced Fruit (4½ inch diameter) • ½ Cup Pasta
• 2 Cutie’s/Halo’s
Whenever possible, choose whole fruits over Make 50%
fruit juices or fruit snacks of your grains Whole Grains!

Veggies: 1½ cups a day! Protein: 4 ounces a day!

One (1) cup of vegetables is equal to:
One (1) ounce protein equivalent is equal to:
• About 12 baby carrots
• Meats ~size of a domino • 1 Tbsp of Nut Butter
• 1 Tomato (Baseball size)
• ½ Oz. of Nuts/Seeds
• 1 Ear of corn • 12 almonds, 24 pistachios
• ¼ Cup Cooked Beans
• 1 Baked Potato (size of computer mouse) • 1 Egg • ¼ Cup of Tofu
• 8-10 stalks of Asparagus • 2 TBSP Hummus
• 2 cups Raw Leafy Greens

Remember: Different colors = different Vary your protein sources with lean fish
nutrients, so enjoy them all! and meats