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

Transcription

1 MyPyramid.gov - How much fruit is needed daily? 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 daily amounts are shown in the chart. Recommended amounts are shown in the table below. Daily recommendation* Children - years old 1 cup** -8 years old 1 to 1 ½ cups** Girls 9-1 years old 1 ½ cups** 1-18 years old 1 ½ cups** Boys 9-1 years old 1 ½ cups** 1-18 years old cups** Women 19-0 years old cups** 1-0 years old 1 ½ cups** 1+ years old 1 ½ cups** Men 19-0 years old cups** 1-0 years old cups** 1+ years old cups** *These amounts are appropriate for individuals who get less than 0 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while 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, the Fruits & Veggies More Matters campaign demonstrates that eating MORE fruits and vegetables does matter to all of us. The Fruits & Veggies More Matters campaign replaces the A Day for Better Health Program. file:///c /.../-H/Desktop/Fruit%0Toolkit/MyPyramid.gov%0-%0How%0much%0fruit%0is%0needed%0daily%0.htm[//011 :10:8 PM]

2 MyPyramid.gov - What counts as a cup of fruit? 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 fruit group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake: Amount that counts as 1 cup of fruit Apple ½ large (." diameter) Amount that counts as ½ cup of fruit 1 small (." diameter) 1 cup sliced or chopped, raw or cooked ½ cup sliced or chopped, raw or cooked Applesauce 1 cup 1 snack container ( 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 a med. melon) Grapes 1 cup whole or cut-up seedless grapes 16 seedless grapes Grapefruit 1 medium ( diameter) ½ medium ( diameter) 1 cup sections Mixed fruit (fruit cocktail) 1 cup diced or sliced, raw or canned, drained 1 snack container ( oz) drained = /8 cup Orange 1 large (-1/16" diameter) 1 small (-/8" diameter) 1 cup sections Orange, mandarin 1 cup canned, drained Peach 1 large ( ¾" diameter) 1 small ( /8 diameter) 1 cup sliced or diced, raw, cooked, or canned, drained 1 snack container ( oz) drained = /8 cup halves, canned Pear 1 medium pear (. per lb) 1 snack container ( oz.) drained = /8 cup 1 cup sliced or diced, raw, cooked, or canned, drained Pineapple 1 cup chunks, sliced or crushed, raw, cooked or canned, drained Plum 1 cup sliced raw or cooked 1 snack container ( oz) drained = /8 cup file:///c /Users/-H/Desktop/Fruit%0Toolkit/MyPyramid.gov%0-%0What%0counts%0as%0a%0cup%0of%0fruit%0.htm[//011 :10:7 PM]

3 MyPyramid.gov - What counts as a cup of fruit? Strawberries About 8 large berries medium or large plums 1 large plum 1 cup whole, halved, or sliced, fresh or ½ cup whole, halved, or sliced frozen Watermelon 1 small wedge (1 thick) 6 melon balls Dried fruit (raisins, prunes, apricots, etc.) 100% fruit juice (orange, apple, grape, grapefruit, etc.) 1 cup diced or balls ½ cup dried fruit is equivalent to 1 cup ¼ cup dried fruit is equivalent fruit ½ cup raisins ½ cup prunes ½ cup to ½ cup fruit 1 small box dried apricots raisins (1. oz) 1 cup ½ cup Offering expert cooking advice, nutrition information, and shopping tips, the Fruits & Veggies More Matters campaign demonstrates that eating MORE fruits and vegetables does matter to all of us. The Fruits & Veggies More Matters campaign replaces the A Day for Better Health Program. Last Modified: February 09, 011 1: PM file:///c /Users/-H/Desktop/Fruit%0Toolkit/MyPyramid.gov%0-%0What%0counts%0as%0a%0cup%0of%0fruit%0.htm[//011 :10:7 PM]

4 MyPyramid.gov - What foods are in the Fruit Group? 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: Apples Apricots Avocado Bananas Berries: strawberries blueberries raspberries Cherries Grapefruit Grapes Kiwi fruit Lemons Limes Mangoes Melons: cantaloupe honeydew watermelon Mixed fruits: fruit cocktail Nectarines Oranges Peaches Pears Papaya Pineapple Plums Prunes Raisins Tangerines 100% Fruit juice: orange apple grape grapefruit Offering expert cooking advice, nutrition information, and shopping tips, the Fruits & Veggies More Matters campaign demonstrates that eating MORE fruits and vegetables does matter to all of us. The Fruits & Veggies More Matters campaign replaces the A Day for Better Health Program. Last Modified: February 09, 011 1: PM file:///c /Users/-H/Desktop/Fruit%0Toolkit/MyPyramid.gov%0-%0What%0foods%0are%0in%0the%0Fruit%0Group%0.htm[//011 :10:9 PM]

5 Name Date WORKSHEET B How Much Do I Need? BOY 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 less than 0 minutes of power play every day. Your age Cups of Fruits You Need Each Day Cups of Vegetables Total Cups of Fruits and Vegetables ½ ½ ½ ½ ½ I usually get 0 to 60 minutes of power play every day. Your age Cups of Fruits You Need Each Day Cups of Vegetables Total Cups of Fruits and Vegetables ½ ½ ½ ½ ½ ½ ½ I usually get more than 60 minutes of power play every day. Your age Cups of Fruits You Need Each Day Cups of Vegetables Total Cups of Fruits and Vegetables ½ ½ ½ ½ ½ ½ ½ Network for a Healthy California Children s Power Play! Campaign

6 Name Date WORKSHEET B How Much Do I Need? GIRL 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 less than 0 minutes of power play every day. Your age Cups of Fruits You Need Each Day Cups of Vegetables Total Cups of Fruits and Vegetables ½ ½ ½ ½ ½ I usually get 0 to 60 minutes of power play every day. Your age Cups of Fruits You Need Each Day Cups of Vegetables Total Cups of Fruits and Vegetables ½ ½ ½ ½ ½ ½ ½ I usually get more than 60 minutes of power play every day. Your age Cups of Fruits You Need Each Day Cups of Vegetables Total Cups of Fruits and Vegetables ½ ½ ½ ½ ½ ½ ½ ½ ½ Network for a Healthy California Children s Power Play! Campaign

7 How Much Is Enough? 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 to, 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. Many children ages 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 Fruits Vegetables Milk* Meat and Beans * Choose lowfat or fat-free milk and milk products. to -ounce equivalents 1 to cups 1 to cups cups to -ounce equivalents 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. Provided by NIBBLES FOR HEALTH Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

8 How Much Is Enough? Common measures from each food group: Grains Group Milk Group The following amounts of food count as 1 ounce equivalents: The following amounts of food count as 1 cup: 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, ½-inch size cups popcorn ½ hamburger bun or ½ English muffin, or 1 mini bagel Vegetables Group The following amounts of food count as 1 cup: cups of raw, leafy vegetables 1 cup cut-up raw or cooked vegetables 1 cup vegetable juice 1 medium potato 0 medium length French fries 8 fluid ounces milk 8 fluid ounces yogurt ounces natural cheese like cheddar ounces processed cheese cups ice cream 1 cup frozen yogurt Meat and Beans Group The 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 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 Provided by NIBBLES FOR HEALTH Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

9 MyPyramid Amounts of Foods for You 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. 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,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 Grains Group 6 ounces or equivalent Vegetables Group ½ cups Fruits Group cups Milk Group cups or equivalent of lowfat or fat-free milk or milk products Meat and Beans Group ½ ounces or equivalent Measures of Food 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 ½ cup vegetables, cooked 1 cup vegetables, raw 10 medium length French fries 1 small apple or medium pear ½ cup 100% fruit juice ½ cup fruit, chopped or canned 1 cup lowfat or fat-free milk ounce lowfat or fat-free natural cheese = 1 cup equivalent 1 cup lowfat yogurt (8 oz) to ounces meat, poultry, or fish ½ cup cooked dry beans = ounces 1 tablespoon peanut butter = 1 ounce Common Object Comparisons CD (to equal about ½ inch thickness) Baseball Small computer mouse Small computer mouse Baseball Deck of cards Baseball -fluid-ounce juice box Small computer mouse 8-fluid-ounce carton of milk (9-volt) batteries Baseball Deck of cards Small computer mouse 1 (9-volt) battery Provided by NIBBLES FOR HEALTH 0 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

10 MyPyramid Amounts of Foods for You How Much do Kids Need To Eat Every Day? 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. Calorie Ranges for Young Children Age Boys Girls Calories Calories 1,000 1,000 1,000-1,00 1,000-1,00 1,00-1,600 1,00-1,00 1,00-1,600 1,00-1,600 Daily Amount of Food From Each Food Group for Children Ages - Calorie Level 1,000 1,00 1,00 1,600 Grains oz-eq.* oz-eq.* oz-eq.* oz-eq.* Vegetables 1 cup cups cups cups Fruits 1 cup 1 cup cups cups Milk cups cups cups cups Meat and Beans oz-eq.* oz-eq.* oz-eq.* oz-eq.* * oz-eq. means ounce equivalents Provided by NIBBLES FOR HEALTH 0 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

11 MyPyramid Amounts of Foods for You Estimate Amounts of Foods 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. 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 Here are actual size outlines of common objects. Use them to estimate the amount you eat, compared to the amount you need. (Baseball, small computer mouse, deck of card, and others.) 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 Deck of cards = about ½ cup = to ounces of meat, poultry, or fish = 10 medium length French fries (about ½ cup) Provided by NIBBLES FOR HEALTH 0 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

12 MyPyramid Amounts of Foods for You 1 (9-volt) battery = 1 tablespoon peanut butter (1 ounce meat equivalent) CD (to equal about ½ inch thickness) = 1-ounce slice of bread (1 ounce equivalent) -fluid-ounce juice box = ½ cup juice or fluid ounces fruit juice 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, -fluid-ounce juice box, (9-volt) batteries, CD (to equal about ½ inch thickness), and 8-fluid-ounce milk carton.] batteries (9-volt) = ounces natural cheese, such as cheddar (1 cup milk equivalent) 8-fluid-ounce milk carton = 1 cup milk Provided by NIBBLES FOR HEALTH 0 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service