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Portion Sizes Guide
1/8 cup = 1 oz = 2 dice
¼ cup = 2 oz = bar of soap
3 oz = deck of cards
½ cup = 4oz = ½ baseball
¾ cup = 6 oz
1 cup = 8oz = 1 baseball
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Dairy¹
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Recommended Daily Servings
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Age 1-3
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Age 4-6
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Age 7-10
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Age 10+
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4
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3
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3
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3
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1 Serving of milk, yogurt
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4 oz
1/2 cup
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6 oz
3/4 cup
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8 oz
1 cup
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8 oz
1 cup
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1 Serving of cheese
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3/4 oz
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1 oz
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1 oz
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1 oz
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| ¹ Whole milk until age 2. Then give 2%, 1% or nonfat milk. |
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Fats, Oils, & Sweets
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| Butter, Mayonnaise, Oil, Avocado, Cream |
Eat these foods once in a while.
Limit soda, juice, and other types of foods with ADDED SUGARS and trans fats.
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Fruits¹
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Recommended Daily Servings
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Age 1-3
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Age 4-6
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Age 7-10
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Age 10+
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2
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2-4
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2-4
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3-4
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1 Serving of whole raw fruits
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1/4 piece
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1/2 piece
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1 whole
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1 whole
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1 Serving of cooked, canned or chopped fruits
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1/4 cup
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1/2 cup
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1/2 cup
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1/2 cup
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1 Serving of juice
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No juice
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3-4 oz
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3-4 oz
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4-6 oz
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| ¹ Focus on fresh fruits. |
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Grains¹
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Recommended Daily Servings
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Age 1-3
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Age 4-6
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Age 7-10
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Age 10+
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6
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6-9
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6-9
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6-11
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1 Serving of bread (slice)
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1/4 - 1/2
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1 slice
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1 slice
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1 slice
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1 Serving of buns, bagels, muffins
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1/4 - 1/2
small
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1/2
small
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1/2
small
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1/2
small
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1 Serving of dry cereal
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1/2 cup
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3/4 - 1 cup
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1 cup
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1 cup
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1 Serving of oatmeal, barley, cream of wheat
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1/4 cup
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1/2 cup
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1/2 cup
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1/2 cup
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1 Serving of rice, pasta, noodles, grits
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1/4 cup
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1/2 cup
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1/2 cup
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1/2 cup
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1 Serving of crackers
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2 - 3 small
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4 - 6 small
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4 - 6 small
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4 - 6 small
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1 Serving of tortilla (6-inch), (corn, flour)
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1/2 piece small
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1 corn
1/2 flour
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2 corn
1/2 flour
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2 corn
1 flour
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| ¹ Make half of your grains "whole grains." Look for the words "whole grain" or "100% whole what on the food package, or on the ingredient label. |
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Meats & Beans¹
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Recommended Daily Servings
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Age 1-3
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Age 4-6
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Age 7-10
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Age 10+
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2-4
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3-4
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3-5
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3-5
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1 Serving of beef, chicken, fish
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1 oz
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2 oz
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2 oz
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3 oz
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1 Serving of beans, lentils
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1/4 cup
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1/2 cup
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1 cup
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1 cup
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1 Serving of shrimp
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1/8 cup
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1/4 cup
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1/4 cup
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1/3 cup
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| 1 Serving of eggs (cooked) |
1 egg
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1 egg
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1 egg
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1 egg
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1 Serving of peanut butter
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1 tbsp2
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2 tbsp
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2 tbsp
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2 tbsp
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1 Serving of nuts, seeds
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1 tbsp
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1/8 cup
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1/8 cup
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1/8 cup
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1 Go lean with protein.
2 1 tbsp = 1 household measuring tablespoon
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Vegetables¹
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Recommended Daily Servings
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Age 1-3
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Age 4-6
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Age 7-10
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Age 10+
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2
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2-4
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2-4
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3-4
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1 Serving of whole, fresh vegetables
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1/2 cup
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1/2 cup
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1/2 cup
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1/2 cup
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1 Serving of cooked or canned vegetables
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1/4 cup
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1/2 cup
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1/2 cup
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1/2 cup
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1 Serving of starchy vegetables (potatoes,
peas, squash, and corn)
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1/3 cup
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1/3 cup
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1/3 cup
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1/3 cup
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| ¹ Vary your veggies. |
THIS TOOL DOES NOT GIVE MEDICAL ADVICE.
It is for informational use only. It does not take the place of getting advice from a doctor for diagnosis or treatment. Never ignore your doctor's advice or wait to get medical help because of something you have read on this site. If you think you may have a medical emergency, call your doctor or dial 911 right away. Read disclaimer information. |
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