خطة MyPlate (الشرق أوسطية) العرابية
Arabic MyPlate Plan
1400 calories
Age 9-13 Years
Below are the daily recommended amounts for each food group. Click on the food group buttons to learn more and get started.
1 1/2 cups
1 cup from the Fruit Group counts as:
- 1 cup raw or cooked fruit; or
- 1/2 cup dried fruit; or
- 1 cup 100% fruit juice.
1/2 cup from the Fruit Group counts as:
- 1/2 cup raw or cooked fruit; or
- 1/4 cup dried fruit; or
- 1/2 cup 100% fruit juice.
1 1/2 cups
1 cup from the Vegetable Group counts as:
- 1 cup raw or cooked vegetables; or
- 2 cups raw or 1 cup cooked leafy greens; or
- 1 cup 100% vegetable juice.
1/3 cup from the Vegetable Group counts as:
- 1/3 cup fresh, frozen, or canned vegetables; or
- 2/3 cups raw or 1/3 cup cooked leafy greens; or
- 1/3 cup 100% vegetable juice.
5 ounces
1 ounce from the Grains Group counts as:
- 1 slice bread or 1⁄2 small pita; or
- 1⁄2 cup cooked rice, bulgur, pasta, or cereal; or
- 1 ounce ready-to-eat cereal.
4 ounces
1 ounce from the Protein Foods Group counts as:
- 1 ounce seafood, lean meat, or poultry; or
- 1 egg; or
- 1/4 cup cooked beans, peas, or lentils; or
- 1 Tbsp thinly spread tahini or peanut butter.
1 ounce from the Protein Foods Group counts as:
- 1 ounce seafood, lean meat, or poultry; or
- 1 egg; or
- 1/4 cup cooked beans, peas, or lentils; or
- 1/2 ounce unsalted nuts or seeds; or
- 1 Tbsp tahini or peanut butter.
3 cups
1 cup from the Dairy Group counts as:
- 1 cup dairy milk or yogurt; or
- 1 cup fortified soy milk or yogurt; or
- 1 1/2 ounces hard cheese, shredded; or
- 2 ounces Feta.
1 cup from the Dairy Group counts as:
- 1 cup dairy milk or yogurt; or
- 1 cup fortified soy milk or yogurt; or
- 1 1/2 ounces hard cheese, shredded; or
- 2 ounces Feta.
1 cup from the Dairy Group counts as:
- 1 cup dairy milk or yogurt; or
- 1 cup lactose-free dairy milk or yogurt; or
- 1 cup fortified soy milk or yogurt; or
- 1 1/2 ounces hard cheese; or
- 2 ounces Feta.
*Only Available in English
Talk with your health care provider about an eating pattern and physical activity program that is right for you.
