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What Should Kids 2-10 Eat?

Choose a variety of foods from each of the five food groups.
Use this guide to make food choices for your child.
Use the lower number of servings for younger kids.

Grain Group
4-9 servings

For Energy

Bread

1 slice

Tortilla, Roll

1

Bagel, English Muffin, Hamburger Bun

1/2

Rice, Pasta, Cooked Cereal, Grits

1/2 cup

Ready-to-Eat Cereal

1 oz.
 

Milk Group
3-4 servings

For Strong Bones and Teeth

Milk

1 cup

Yogurt

1 cup

Cheese

1 1/2 - 2 oz.

Offer other dairy foods, such as cottage cheese, frozen yogurt, ice, milk, ice cream and pudding made with milk.
 

Fruit Group
2-3 servings

To Heal Cuts

Fresh

1 medium

Raw, Canned or Cooked

1/2 cup

Juice

3/4 cup

Dried

1/4 cup

Vegetable Group
3-4 servings

To See in the Dark

Cooked

1/2 cup

Chopped, Raw

1/2 cup

Juice

3/4 cup

Raw, Leafy

1 cup
 

Meat Group
2-3 servings

For Growth and Repair

Cooked Lean Meat, Fish, Poultry

2-3 ounces

Egg

1*

Peanut Butter

2 Tbsp*

Cooked, Dried Beans or Peas

1/2 cup*

Nuts, Seeds

1/3 cup*

*Equal to 1 ounce of meat
Courtesy of Midland Dairy Council 1996.
Sources: "How to Get Your Child to Eat But Not Too Much" Ellyn Satter