The Healthy Plate for Children
El Plato Saludable para los Niños
dairy/producto lácteo
fruits/frutas
vegetables/
vegetales
grains/granos
protein/proteína
fats/grasas
water/agua
(butter, oil, vegetable fat)
(margarina, aceite, manteca)
See back for correct serving amounts
Understanding Proper Meal Portions For Children
Children are constantly growing and in need of a variety of vitamins and minerals to assist them. They
experience many changes and need adequate fuel to support these changes. It’s important to remember
that every child is different and requires a unique meal plan that takes into consideration their level of
physical activity. The guidelines below are based on a lifestyle that includes less than 30 minutes of daily
physical activity, however we strongly encourage all children to get at least one hour of daily physical activity.
Use these recommendations to assist you in choosing what your child will eat every day. Use discretion and
always consult your physician when considering any major changes to your child’s diet.
Boys
Age Range
Total Daily Amounts
Ages 3-5
Dairy- 2 -2K servings
Protein 2 -3 oz
Fruit 1 serving
Vegetable 1 -1K cups
Grain 3 -4 oz
Ages 6-11
Dairy 2K – 3 servings
Protein 4 - 5 oz
Fruit 1K servings
Vegetable 1K – 2 cups
Grain 5 oz
Ages 12-18
Dairy 3 servings
Protein 5 – 6K oz
Fruit 1K - 2 servings
Vegetable 2K – 3 cups
Grain 6 – 8 oz
Girls
Age Range
Total Daily Amounts
Ages 3-5
Dairy- 2 -2K servings
Protein 2 -3 oz
Fruit 1 serving
Vegetable 1 -1K cups
Grain 3 -4 oz
Ages 6-11
Dairy 2K -3 servings
Protein 3 -5 oz
Fruit 1 - 1K servings
Vegetable 1K - 2 cups
Grain 4 -5 oz
Ages 12-18
Dairy 3 servings
Protein 5 oz
Fruit 1K servings
Vegetable 2 – 2K cups
Grain 5- 6 oz
How Much is One Serving?
Dairy
1 cup (8oz) of milk
8oz of yogurt
Choose low-fat or
fat-free dairy options
Protein
Fruit
Vegetables
1oz of meat
1 small piece of fruit 1 cup of raw veg
1oz of fish
K a banana
K cup cooked veg
1oz of cheese
1 cup of fruit
1 tbsp peanut butter
Grains
1 slice of bread
1oz dry cereal
6 saltine crackers
1/2 sandwich bun
At least K of your grains
should be whole grains
Learn more information about food
portions at www.choosemyplate.gov
PATIENT