PORTION SIZES

BACK TO HEALTHY HABITS   FRUITS AND VEGETABLES (5-8 per day) For children ages 1 through 6, one serving is 1 Tablespoon per year of life (2 Tablespoons for a 2-year-old, 5 Tablespoons for a 5-year-old) For children older than six and for adults, a serving of fruits and vegetables one of these: 1 cup of green leafy vegetables 1/2 cup of chopped raw or cooked fruits or vegetables 3/4 cup of fruit juice

GRAINS (6 per day) A serving of grains is one ounce (about 28 grams)for children and adults.  This is about 70 calories and 15 grams of carbohydrates. The following list gives serving sizes for different grain foods: 1 slice of bread 1 cup of ready-to-eat cereal ½ cup cooked rice, cooked pasta, or cooked cereal ½ cup cooked oatmeal 1 mini-bagel (large bagel is closer to 4 servings) 1 small biscuit (large is about 2 servings) 5 to 7 cracker ½ English muffin Small muffin (a large muffin is about 3 servings) 1 pancake (4½ " diameter) or 2 pancakes (3" diameter) 3 cups popped popcorn 1- 6 "tortilla (a large 12” tortilla is about 4 servings)

DAIRY One serving is 1 cup of milk. For children up to 8 years of age, two servings of one cup each is appropriate. For children over the age of 8 and for adults, three servings of one cup is recommended. Here are serving sizes for some other dairy foods: 1 cup of milk or yogurt 1½ oz natural cheese (hard and semi-soft cheeses, such as cheddar, mozzerella, swiss, jack) ½ cup shredded chees 2 ounces processed cheese ½ cup ricotta cheese 2 cups cottage cheese 1 cup pudding 1½ cups ice cream (a scoop is about 1/3 cup)

MEAT AND OTHER PROTEINS (4 to 6 ounces per day) Children 2-3 years of age should have about 2 ounces of protein per day. Children from 4 to 8 years should have 3 to 4 ounces of protein per day. Older children and women should have 5 ounces per day. Men should eat 5 to 6 ounces per day. One ounce-equivalent for non-meat protein foods are:  ½ cup cooked dried beans 1 Tablespoon peanut butter ½ ounce nuts or seeds

OILS For children up to aged 8, 3 to 4 teaspoons of oil is recommended. Older children should have 5 to 6 teaspoons per day. Adults should have 5 to 7 teaspoons a day. Remember, you get a good bit of oil in other foods, from cooking oils and salad dressings. Serving sizes for common oil foods are: 1 teaspoon vegetable oils, margarine, mayonaise About 1 Tablespoon Salad dressing Ripe olives, 8 large Avocado, about a quarter Peanut butter – 1 T.=2 teaspoons Peanuts, nuts and seeds – 1 oz is 3 tsp