What Amount Fits You?

Children’s Fitness Clinic

WHAT AMOUNT FITS YOU?

4-8 year olds

Vegetables
1.5 cup per day
What counts as one cup of vegetables?
·  1 cup of raw or cooked vegetables
·  1 cup of vegetable juice
·  2 cups of raw leafy greens
Per week: Vary the colors of your vegetables green leafy, orange, dry beans and peas, and starchy / Fruits
1 to 1.5 cups per day
What counts as one cup of fruit?
·  1 cup of cut up fruit
·  100% fruit juice
·  ½ cup of dried fruit
·  1 cup from the fruit group
·  1 small apple
·  1 large banana
·  32 seedless grapes
·  8 large strawberries
Dairy
2 cups per day (16oz)
What counts as 1 cup of dairy?
·  1 cup of milk
·  1 8-oz container of yogurt
·  1/3 cup shredded cheese
·  1.5oz slices of hard cheese (cheddar, swiss, mozzarella, parmesan)
·  ½ cup ricotta cheese
·  2 cups cottage cheese
·  1 cup frozen yogurt/pudding
·  1.5 cups ice cream / Grains
4-5 ounces per day
What counts as one ounce?
·  1 small bagel (1 large bagel is 4oz.)
·  1 small (2” diameter) biscuit
·  1 slice of bread
·  5 whole wheat crackers
·  7 square or round crackers
·  ½ English muffin
·  ½ cup cooked oatmeal (or 1 packet of instant)
·  1 pancake
·  3 cups popped popcorn
·  ½ cup cooked rice
·  ½ cup cooked pasta
·  1 small flour or corn tortilla (6” in diameter)
Meat and Beans
3-4 ounces per day
What counts as ounce of meat and beans?
·  1 ounce of meat, poultry or fish
·  ¼ cup cooked dry beans
·  1 egg
·  1 tablespoon of peanut butter
·  ½ ounce of nuts or seeds
·  2 tablespoons of hummus

Betsy Hirschy, Dietetic Intern, 2010