Chinese (Simplified)
2000 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.
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.
2 1/2 cups
1 cup from the Vegetable Group counts as:
- 1 cup cooked or raw vegetables; or
- 2 cups raw or 1 cup cooked leafy greens; or
- 1 cup rehydrated dried vegetables; or
- 1 cup root vegetables; or
- 1 cup 100% vegetable juice.
1/2 cup from the Vegetable Group counts as:
- 1/2 cup raw or cooked vegetables; or
- 1/2 cups raw or 1 cup cooked leafy greens; or
- 1/2 cup 100% vegetable juice.
6 ounces
1 ounce from the Grains Group counts as:
- 1⁄2 cup cooked rice, noodles, or barley; or
- 1⁄2 bao; or
- 1 1/4 cups congee (rice porridge); or
- 1 slice bread or 1 ounce steamed bread; or
- 2 ounces dumpling dough (before filling); or
- 1⁄2 cup cooked pasta or cereal.
5 1/2 ounces
1 ounce from the Protein Foods Group counts as:
- 1 ounce seafood, lean meats (including lean organ meats), or poultry; or
- 1/4 cup (about 2 ounces) tofu (bean curd); or
- 1 egg; or
- 1 Tbsp thinly spread peanut butter or sesame paste; or
- 1/4 cup cooked beans, peas, or lentils.
1 ounce from the Protein Foods Group counts as:
- 1 ounce seafood, lean meats (including lean organ meats), or poultry; or
- 1/4 cup (about 2 ounces) tofu (bean curd); or
- 1 egg; or
- 1 Tbsp peanut butter or sesame paste; or
- 1/4 cup cooked beans, peas, or lentils
- 1/2 ounce unsalted nuts or seeds (sesame).
3 cups
1 cup from the Dairy Group counts as:
- 1 cup fortified soy milk or yogurt; or
- 1 cup dairy milk or yogurt; or
- 1 1⁄2 ounces hard cheese, shredded.
1 cup from the Dairy Group counts as:
- 1 cup fortified soy milk or yogurt; or
- 1 cup lactose-free dairy milk or yogurt; or
- 1 cup dairy milk or yogurt; or
- 1 1⁄2 ounces hard cheese, shredded.
1 cup from the Dairy Group counts as:
- 1 cup fortified soy milk or yogurt; or
- 1 cup lactose-free dairy milk or yogurt; or
- 1 cup dairy milk or yogurt; or
- 1 1⁄2 ounces hard cheese.
*Only Available in English
Talk with your health care provider about an eating pattern and physical activity program that is right for you.
