Kids Food Pyramid for Ages 9 to 13 years, Serving Sizes and Nutrition Guidelines

The Food Pyramids Basic Five Food Groups

Instead of the typical serving sizes, grains are now measured out in one ounce equivalents in the current food pyramid guide. Examples of common one ounce grain equivalent equals:

• 1 slice bread, 1/2 small bagel or 1/2 pita bread
• 1/2 cup cooked hot cereal
• 1/2 cup cooked rice or pasta
• 1 ounce ( 3/4 cup) cold cereal

A boy between the ages of 9 and 13 years old needs 6 (one ounce) equivalents each day. A girl between the ages of 9 years and 13 years needs 5 (one ounce) grain equivalents each day. Split up amount required for total day between meals and snacks. A typical serving size to offer at meal or snack time is 1 to 1-1/2 (one ounce) equivalent.

About 1/2 of the grains should be from whole grains.




Vegetables: Key nutrients: Vitamin C, vitamin A, folic acid, magnesium and fiber

Vegetable servings are measured in cups in the latest food pyramid guide.

Example of 1 cup equivalents are the following:

• 1 cup raw or cooked vegetables
• 2 cups raw leafy vegetables
• 6 ounces vegetable juice
• 1 medium potato
• 1 large tomato
• 12 baby carrots

A boy between the ages of 9 and 13 years needs 2-1/2 cups each day. A girl between the ages of 9 and 13 years needs 2 cups each day. Split up amount required for total day between meals and snacks. Offer a variety of different colored vegetables to get a mix of nutrients. A typical serving size to offer at meal or snack time is 3/4 cup to 1 cup.

Fruits: Key nutrients: Vitamin C, vitamin A, potassium and fiber

Fruits are also measured in cups.

Examples of 1 cup fruit equivalents equals the following:

• 1 medium piece of fruit
• 1 cup fresh, frozen or canned fruit
• 6-8 ounces 100% fruit juice
• 1/2 cup dried fruit

A boy between the ages of 9 and 13 years needs 1-1/2 cups each day. A girl between the ages of 9 and 13 years also needs 1-1/2 cups each day. Split up amount required for total day between meals and snacks. A typical serving size to offer at meal or snack time is 1/2 cup.

Dairy/Dairy Products: Key nutrients: Calcium, riboflavin and protein

Dairy is measured in cups or cup equivalents.

Common one cup equivalents are:

• 1 cup yogurt
• 1 -1/2 ounce natural cheese or 2 ounces processed cheese
• 1/3 cup shredded cheese

A boy between the ages of 9 and 13 years needs 3 cups each day. A girl between the ages of 9 and 13 years also needs 3 cups each day. Split up amount required for total day between meals and snacks. A typical serving size to offer at meal or snack time is 1/2 cup.

Meat or Meat Alternatives: Key nutrients: Protein, B-vitamins, iron and zinc

Meats are measured in ounce or ounce equivalents in the most recent food pyramid guide.

Common meat one ounce equivalents are:

• 1 ounce meat, poultry or fish
• 1/4 cup cooked dry beans or baked beans
• 1 egg
• 1 Tablespoon peanut butter
• A handful of nuts or seeds(1/2 ounce)
• 1/4 cup tofu
• 2 Tablespoons hummus

Suggested Amounts for Key Nutrients

Girls ages 9 years to 13 years

Protein: 10 to 30 percent of total daily caloric requirements.

Carbohydrates: 45 to 65 percent of total daily caloric requirements, but no less than 130 grams a day.

Total fat: 25 to 35 percent of daily caloric requirements. Majority of fat sources should come from polyunsaturated and monosaturated fats.

Sodium: 1,500 milligrams a day.

Fiber: 26 grams a day

Calcium: 1,300 milligrams a day

Boys ages 9 years to 13 years

Protein: 10 to 30 percent of total daily caloric requirements.

Carbohydrates: 45 to 65 percent of daily caloric requirements, but no less than 130 grams a day.

Total fat: 25 to 35 percent of daily caloric requirements. Majority of fat sources should come from polyunsaturated and monosaturated fats.

Sodium: 1,500 milligrams a day.


Fiber: 31 grams a day.

Calcium: 1,300 milligrams a day.



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