food groups - efnep.ucanr.edu

MyPyramid.gov - How much fruit is needed daily?

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Food Groups

How much fruit is needed daily?

The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended dailyamounts are shown in the chart.

Recommended amounts are shown in the table below.

Daily recommendation*Children 2-3 years old 1 cup** 4-8 years old 1 to 1 ½ cups**Girls 9-13 years old 1 ½ cups** 14-18 years old 1 ½ cups**Boys 9-13 years old 1 ½ cups** 14-18 years old 2 cups**Women 19-30 years old 2 cups** 31-50 years old 1 ½ cups** 51+ years old 1 ½ cups**Men 19-30 years old 2 cups** 31-50 years old 2 cups** 51+ years old 2 cups***These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physicalactivity, beyond normal daily activities. Those who are more physically active may be able to consume morewhile staying within calorie needs. Click here for more information about physical activity.** Click here to see what counts as a cup of fruit.

Offering expert cooking advice, nutrition information, and shopping tips, theFruits & Veggies—More Matters campaign demonstrates that eating MORE fruitsand vegetables does matter to all of us. The Fruits & Veggies—More Matterscampaign replaces the 5 A Day for Better Health Program.http://www.fruitsandveggiesmatter.gov/

http://www.fruitsandveggiesmatter.gov/

http://www.usda.gov/

http://www.mypyramid.gov/pyramid/fruits_amount_print.aspx#

http://www.mypyramid.gov/pyramid/fruits_amount_print.aspx#



MyPyramid.gov - What counts as a cup of fruit?

file:///C|/Users/4-H/Desktop/Fruit%20Toolkit/MyPyramid.gov%20-%20What%20counts%20as%20a%20cup%20of%20fruit%20.htm[4/4/2011 4:10:57 PM]

Food Groups

What counts as a cup of fruit?

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruitgroup. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are alsoshown) towards your daily recommended intake:

Amount that counts as 1 cup of fruit

Amount that counts as ½ cup of fruit

Apple ½ large (3.25" diameter)

1 small (2.5" diameter)

1 cup sliced or chopped, raw or cooked ½ cup sliced or chopped, rawor cooked

Applesauce 1 cup 1 snack container (4 oz.)Banana 1 cup sliced 1 small (less than 6” long)

1 large (8” to 9” long)

Cantaloupe 1 cup diced or melon balls 1 medium wedge (1/8 of amed. melon)

Grapes 1 cup whole or cut-up

32 seedless grapes 16 seedless grapesGrapefruit 1 medium (4” diameter) ½ medium (4” diameter)

1 cup sections

Mixed fruit (fruitcocktail)

1 cup diced or sliced, raw or canned,drained

1 snack container (4 oz)drained = 3/8 cup

Orange 1 large (3-1/16" diameter) 1 small (2-3/8" diameter)

1 cup sections

Orange, mandarin 1 cup canned, drained

Peach 1 large (2 ¾" diameter) 1 small (2 3/8” diameter)

1 cup sliced or diced, raw, cooked, orcanned, drained


2 halves, canned

Pear 1 medium pear (2.5 per lb) 1 snack container (4 oz.)drained = 3/8 cup

1 cup sliced or diced, raw, cooked, orcanned, drained

Pineapple 1 cup chunks, sliced or crushed, raw,cooked or canned, drained


Plum 1 cup sliced raw or cooked


MyPyramid.gov - What counts as a cup of fruit?

file:///C|/Users/4-H/Desktop/Fruit%20Toolkit/MyPyramid.gov%20-%20What%20counts%20as%20a%20cup%20of%20fruit%20.htm[4/4/2011 4:10:57 PM]

3 medium or 2 large plums 1 large plumStrawberries About 8 large berries

1 cup whole, halved, or sliced, fresh or

frozen½ cup whole, halved, or sliced

Watermelon 1 small wedge (1” thick) 6 melon balls

1 cup diced or balls

Dried fruit (raisins,prunes, apricots, etc.)

½ cup dried fruit is equivalent to 1 cupfruit ½ cup raisins ½ cup prunes ½ cupdried apricots

¼ cup dried fruit is equivalentto ½ cup fruit 1 small boxraisins (1.5 oz)

100% fruit juice(orange, apple, grape,grapefruit, etc.)

1 cup ½ cup


Last Modified: February 09, 2011 12:54 PM




MyPyramid.gov - What foods are in the Fruit Group?

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Food Groups

What foods are in the fruit group?

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried,and may be whole, cut-up, or pureed. Some commonly eaten fruits are:

ApplesApricotsAvocadoBananas

Berries:strawberriesblueberriesraspberries

CherriesGrapefruitGrapesKiwi fruitLemonsLimesMangoes

Melons:cantaloupehoneydewwatermelon

Mixed fruits:fruit cocktail

NectarinesOrangesPeachesPearsPapayaPineapplePlumsPrunesRaisinsTangerines

100% Fruit juice:orangeapplegrapegrapefruit


Last Modified: February 09, 2011 12:55 PM





Network for a Healthy California—Children’s Power Play! Campaign

Name Date

How much do I need? BOY

wORKsHeet2B

I usually get less than 30 minutes of power play every day.

Your age

5 6 7 8 9 10 11 12

Cups of Fruits You Need Each Day

1 1½ 1½ 1½ 1½ 1½ 1½ 1½

Cups of Vegetables You Need Each Day

1½ 1½ 1½ 1½ 2 2

2½ 2½

Total Cups of Fruits and Vegetables

You Need Each Day

2½ 3 3 3

3½ 3½ 4 4

Find the chart that shows how much power play you usually get every day. Then look at the row with your age. It will tell you how many cups of fruits and vegetables you should eat every day.

I usually get 30 to 60 minutes of power play every day.

Your age

5 6 7 8 9 10 11 12


1½ 1½ 1½ 1½ 1½ 1½ 2 2


1½ 2 2 2

2½ 2½ 2½ 3


You Need Each Day

3 3½ 3½ 3½ 4 4

4½ 5

I usually get more than 60 minutes of power play every day.

Your age

5 6 7 8 9 10 11 12


1½ 1½ 1½ 2 2 2 2 2


2 2½ 2½ 2½ 2½ 3 3 3


You Need Each Day

3½ 4 4

4½ 4½ 5 5 5

Network for a Healthy California—Children’s Power Play! Campaign

Name Date

How much do I need? gIRl

wORKsHeet2B

I usually get less than 30 minutes of power play every day.

Find the chart that shows how much power play you usually get every day. Then look at the row with your age. It will tell you how many cups of fruits and vegetables you should eat every day.

Your age

5 6 7 8 9 10 11 12


1 1 1

1½ 1½ 1½ 1½ 1½


1½ 1½ 1½ 1½ 1½ 1½ 2 2


You Need Each Day

2½ 2½ 2½ 3 3 3

3½ 3½

I usually get 30 to 60 minutes of power play every day.

Your age

5 6 7 8 9 10 11 12


1½ 1½ 1½ 1½ 1½ 1½ 1½ 2


1½ 1½ 2 2 2

2½ 2½ 2½


You Need Each Day

3 3

3½ 3½ 3½ 4 4

4½

I usually get more than 60 minutes of power play every day.

Your age

5 6 7 8 9 10 11 12


1½ 1½ 1½ 1½ 1½ 2 2 2


2 2

2½ 2½ 2½ 2½ 2½ 3


You Need Each Day

3½ 3½ 4 4 4

4½ 4½ 5

Provided by

NIBBLES FOR HEALTH 2 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

Many children ages 2–5 need the following amounts from each food group, depending on their calorie level. For 1,000 to 1,600 calories, your child should have

Grains 3 to 5-ounce equivalentsFruits 1 to 1½ cupsVegetables 1 to 2 cupsMilk* 2 cupsMeat and Beans 2 to 5-ounce equivalents

* Choose lowfat or fat-free milk and milk products.

Do you ever wonder if your child is eating enough, or too much? MyPyramid.gov and MyPyramid for Kids can help you. Use them to plan sensible amounts for meals and snacks, for your child – and for you!

How much does your child need?Most children, ages 2 to 5, need between 1,000 and 1,600 calories a day. The amount your child needs depends on his/her age, gender, body size, and physical activity level. To find your child’s pyramid, go to MyPyramid.gov.

How Much Is Enough?

This guide can help you plan the total amount your child may need for a day. Do not use it to force more food or stop your hungry child from eating. Appetites change from day to day. And each child’s needs are different.

Your child may not eat much at one time. That is okay. Small amounts may be enough for a small stomach.

• Serve small amounts.

• Start with 1 tablespoon of each food for each year of his or her age.

• Plan for second helpings.

• Let your child’s appetite guide you.

Common measures from each food group:

Provided by


Milk GroupThe following amounts of food count as 1 cup:• 8 fluid ounces milk • 8 fluid ounces yogurt • 1½ ounces natural cheese

like cheddar • 2 ounces processed cheese • 1½ cups ice cream• 1 cup frozen yogurt

Meat and Beans GroupThe following amounts of food

count as 1 ounce equivalents:• 1 ounce lean meat, fish, or

poultry • ½ ounce nuts or seeds

• 1 egg• ¼ cup cooked dry beans

or tofu• 1 tablespoon of peanut

butter

Grains GroupThe following amounts of food count as 1 ounce equivalents:• 1 slice of bread• 1 cup dry cereal, flakes or rounds (or 1

ounce) or 1 ¼ cup puffed cereal• ½ cup cooked pasta, rice, or cereal

• 1 tortilla, 6-inch size• 1 pancake or waffle,

4½-inch size• 3 cups popcorn• ½ hamburger bun or

½ English muffin, or 1 “mini” bagel

Vegetables Group The following amounts of

food count as 1 cup:• 2 cups of raw, leafy

vegetables• 1 cup cut-up raw or

cooked vegetables• 1 cup vegetable juice

• 1 medium potato • 20 medium

length French fries

Fruits Group The following amounts of food count as 1 cup:• 1 cup 100% fruit juice• 1 small apple • 1 medium pear• 1 cup chopped or canned

fruit• 1 medium grapefruit• ½ cup dried fruit

How Much Is Enough?

Provided by


MyPyramid Amounts of Foods—for You

How much you or your child needs is based on age, gender, body size, and physical activity level. See MyPyramid.gov for more information on how much food each of you needs.

The recommended amounts of food from each food group vary depending on calories needed.

For 2,000 calories, the amounts needed for 1 day are listed below along with measures of food and common objects you can use for comparison:

Food Group Recommendations Measures of Food Common Object

Comparisons

Grains Group – 6 ounces or equivalent

1 slice bread = 1 ounce

1 cup dry cereal, flakes or rounds, or 1 ¼ cup puffed cereal = 1 ounce

½ cup cooked rice, pasta, or cereal = 1 ounce

CD (to equal about ½ inch thickness)

Baseball

Small computer mouse

Vegetables Group – 2½ cups

½ cup vegetables, cooked

1 cup vegetables, raw

10 medium length French fries


Baseball

Deck of cards

Fruits Group – 2 cups

1 small apple or medium pear

½ cup 100% fruit juice

½ cup fruit, chopped or canned

Baseball

4-fluid-ounce juice box


Milk Group – 3 cups or equivalent of lowfat or fat-free milk or milk products

1 cup lowfat or fat-free milk

1½ ounce lowfat or fat-free natural cheese = 1 cup equivalent

1 cup lowfat yogurt (8 oz)

8-fluid-ounce carton of milk

2 (9-volt) batteries

Baseball

Meat and Beans Group – 5½ ounces or equivalent

2 to 3 ounces meat, poultry, or fish

½ cup cooked dry beans = 2 ounces

1 tablespoon peanut butter = 1 ounce

Deck of cards


1 (9-volt) battery

Smart eating is part of growing and staying healthy. Use MyPyramid as your guide for making daily food

choices. Pay attention to the recommended amounts of food for each food group. This can help you find

out if you eat enough or too much of some foods.

Provided by



The chart below shows average caloric needs for children, roughly based on age and gender. The needs of individual children differ according to their gender, age, body size, and activity level. Your child’s needs may differ from the average. Select the calorie level that seems best for your child, depending on those factors.

Be sure to see a health care provider who can track your child’s height and weight over time to confirm that his or her progress is appropriate.

Children should be physically active at least 60 minutes on most, preferably all, days of the week. If your child is less active, his or her caloric needs are probably toward the lower end of the range shown.

How Much do Kids Need To Eat Every Day?

Daily Amount of Food From Each Food Groupfor Children Ages 2-5

* oz-eq. means ounce equivalents

Calorie Level 1,000 1,200 1,400 1,600

Grains 3 oz-eq.* 4 oz-eq.* 5 oz-eq.* 5 oz-eq.*

Vegetables 1 cup 1½ cups 1½ cups 2 cups

Fruits 1 cup 1 cup 1½ cups 1½ cups

Milk 2 cups 2 cups 2 cups 2 cups

Meat and Beans 2 oz-eq.* 3 oz-eq.* 4 oz-eq.* 5 oz-eq.*

Age Boys Girls Calories Calories

2 1,000 1,000

3 1,000-1,400 1,000-1,400

4 1,200-1,600 1,200-1,400

5 1,200-1,600 1,200-1,600

Calorie Ranges for Young Children


Baseball = 1 cup = 8 fluid ounces lowfat or fat-free

milk or yogurt= 1 cup raw vegetables= 1 small apple= 1 medium pear= 1 cup ready-to-eat cereal, flakes

or rounds

Deck of cards = about ½ cup = 2 to 3 ounces of meat,

poultry, or fish= 10 medium length

French fries (about ½ cup)

Here are actual size outlines of common objects. Use them to esti-mate the amount you eat, com-pared to the amount you need.

(Baseball, small computer mouse, deck of card, and others.)

Provided by


When you shop, eat out, or enjoy food at home, estimate how much you eat. Use these shapes as your way to remember the amounts of foods you need.

Estimate Amounts of Foods

Small computer mouse = ½ cup = ½ cup cooked vegetables= ½ cup rice, pasta, or cooked

cereal= ½ cup fruit, canned or chopped= ½ cup cooked dry beans

Provided by


2 batteries (9-volt) = 1½ ounces natural

cheese, such as cheddar (1 cup milk equivalent)

CD (to equal about ½ inch thickness)= 1-ounce slice of bread (1 ounce equivalent)

1 (9-volt) battery= 1 tablespoon peanut butter (1 ounce meat equivalent)

4-fluid-ounce juice box = ½ cup juice or 4 fluid ounces fruit juice

8-fluid-ounce milk carton = 1 cup milk


Here are actual size outlines of common objects. Use them to estimate the amount you eat, compared to the amount you need. [9-volt battery, 4-fluid-ounce juice box, 2 (9-volt) bat-teries, CD (to equal about ½ inch thickness),

and 8-fluid-ounce milk carton.]

food groups - efnep.ucanr.edu

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