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Bye, Bye Food Pyramid! It is now easier to see portion sizes with MyPlate!
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Food Chart of Serving Sizes |
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Below is a food chart of serving sizes appropriate for children. Remember to limit juice, pop (special occasions only), and sugary snacks. Read labels and attempt to find foods without high fructose corn syrup.
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GRAIN GROUP CHOICES |
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(6 servings each day) |
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WHOLE GRAIN |
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1/2 cup cooked brown rice |
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2-3 graham cracker squares |
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5-6 whole grain crackers |
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1/2 cup cooked oatmeal |
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1/2 cup cooked bulgur |
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*3 cups popped popcorn |
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*3 rice or popcorn cakes |
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1 ounce ready-to-eat whole grain cereal |
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1 slice pumpernickel, rye, or whole wheat bread |
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2 taco shells |
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1 7-inch corn tortilla |
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ENRICHED |
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1/2 cup cooked rice or pasta |
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1/2 cup cooked spaghetti |
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1/2 English muffin or bagel |
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1 slice white, wheat, French or Italian bread |
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1/2 hamburger or hot dog bun |
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1 small roll |
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6 crackers (saltine size) |
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1 4-inch pita bread |
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1 4-inch pancake |
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1/2 cup cooked grits |
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1/2 cup cooked farina or other cereal |
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*9 3-ring pretzels |
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1 ounce ready-to-eat, non-sugar coated, cereal |
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1 7-inch flour tortilla |
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Offer whole or mixed grain products for at least three of the six grain group choices the Pyramid recommends each day. |
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Grain Products with More Fat and Sugars |
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1 small biscuit or muffin |
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1 small piece cornbread |
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1/2 medium doughnut |
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9 animal crackers |
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4 small cookies |
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VEGETABLE GROUP CHOICES |
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(3 servings each day) |
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DARK-GREEN LEAFY |
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1/2 cup cooked collard greens |
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1 cup leafy raw vegetables- romaine lettuce, spinach, or mixed green salad |
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2 cooked broccoli spears |
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1/2 cup cooked turnip greens, kale, or mustard greens |
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DEEP-YELLOW |
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1 1/2 whole carrots, cooked |
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7-8 raw carrot sticks (3" long) |
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1/2 cup winter squash |
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STARCHY |
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1 medium ear of corn |
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10 french fries, regular size |
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1 baked potato, medium |
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1/2 cup potato salad |
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1/2 cup green peas |
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1/2 cup lima beans |
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1 medium plantain |
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DRY BEANS & PEAS |
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1/2 cup cooked black, kidney, pinto, or garbanzo beans, or black-eyed peas |
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1/2 cup cooked lentils |
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1 cup bean soup |
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1/2 cup cooked split peas |
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OTHER |
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1/3 medium cucumber |
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9 raw snow or sugar pea pods |
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1/2 cup cooked green beans |
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4 medium brussels sprouts |
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6 slices raw summer squash |
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1 /2 cup coleslaw |
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1 /2 cup cooked cabbage |
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7-8 celery sticks (3" long) |
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1/2 cup tomato or spaghetti sauce |
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3/4 cup vegetable juice |
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1 cup vegetable soup |
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1 medium tomato |
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5 cherry tomatoes |
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FRUIT GROUP CHOICES |
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(2 servings each day) |
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CITRUS, MELONS, BERRIES |
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1/2 cup blueberries or raspberries |
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1/4 medium cantaloupe |
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3/4 cup 100% citrus juice (orange) |
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Grape fruit half |
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1/8 medium honeydew |
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1 large kiwifruit |
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1 medium orange |
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7 medium strawberries |
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1 medium tangerine |
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1/2 cup watermelon pieces |
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OTHER |
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1 medium apple, banana, peach, or nectarine |
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2 medium apricots |
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*11 cherries |
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1/4 cup dried fruit |
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1/2 cup applesauce |
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2 1/2 canned pineapple slices |
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*12 grapes |
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1/2 medium mango |
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1/4 medium papaya |
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1 small pear |
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1/2 cup cut-up fresh, canned, or cooked fruit |
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