Russian
2400 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 fresh or canned fruit; o
- 1/4 cup dried fruit; or
- 1/2 cup 100% fruit juice.
3 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 starchy vegetables (potato); 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 cup raw or 1/3 cup cooked leafy greens; or
- 1/3 cup starchy vegetables (potato); or
- 1/3 cup 100% vegetable juice.
8 ounces
1 ounce from the Grain Group counts as:
- 1/2 cup cooked rice, pasta, or cereal (buckwheat); or
- 1 slice bread; or
- 1 ounce ready-to-eat cereal.
6 1/2 ounces
1 ounce from the Protein Foods Group counts as:
- 1 ounce seafood, lean meat, or poultry; or
- 1 egg; or
- 1 Tbsp thinly spread peanut butter; or
- 1/4 cup cooked beans, peas, or lentils.
1 ounce from the Protein Foods Group counts as:
- 1 ounce seafood, lean meat, or poultry; or
- 1 egg; or
- 1/2 ounce unsalted nuts or seeds; or
- 1/4 cup cooked peas, beans (fava), or lentils; or
- 1 Tbsp peanut butter.
3 cups
1 cup from the Dairy Group counts as:
- 1 cup dairy milk, yogurt, or kefir; or
- 1 cup fortified soy milk or yogurt; or
- 1 1/2 ounces hard cheese, shredded.
1 cup from the Dairy Group counts as:
- 1 cup dairy milk, yogurt, or kefir; or
- 1 cup lactose-free dairy milk or yogurt; or
- 1 cup fortified soy milk or yogurt; or
- 1 1/2 ounces hard cheese, shredded.
1 cup from the Dairy Group counts as:
- 1 cup dairy milk, yogurt, or kefir; or
- 1 cup lactose-free dairy milk or yogurt; or
- 1 cup fortified soy 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.
