Nutrition Pyramid for Teens, Serving Sizes and Nutrition Guidelines

The Five Food Groups of the Nutrition Pyramid

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

• 1 slice bread, 1/2 small bagel or 1/2 large 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 14 and 18 years old needs 7 (one ounce) equivalents each day. A girl between the ages of 14 years and 18 years needs 6 (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 1-1/2 to 2 (one ounce) equivalents.

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 revised nutrition pyramid.

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 14 and 18 years old needs 3 cups each day. A girl between the ages of 14 years and 18 years needs 2-1/2 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 cup to 1-1/2 cups.

Offer vegetables in a variety of colors to ensure a wide assortment of nutrtients.

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

Fruits are measured in cups.

Examples of 1 cup fruit equivalent 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 14 and 18 years old needs 2 cups each day. A girl between the ages of 14 years and 18 years 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 to 1 cup.

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

A boy between the ages of 14 and 18 years old needs 3 cups each day. A girl between the ages of 14 years and 18 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 to 1-1/2 cups.

Common dairy equivalents are the following:

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

Meats are measured in one ounce or one ounce equivalents in the latest nutrition pyramid edition.

Common one ounce equivalents equals:

• 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

A boy between the ages of 14 and 18 years old needs 6 (one ounce) equivalents each day. A girl between the ages of 14 years and 18 years needs 5 (one ounce) 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 2 to 3 (one ounce) equivalents.

Recommended Amounts for Key Nutrients

Girls ages 14 years to 18 years

Protein: 10 to 30 percent of daily caloric requirements.

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

Total fat: 25 to 35 percent of daily caloric requirements.

Sodium: 1,500 milligrams a day

Fiber: 26 grams a day

Calcium: 1,300 milligrams a day

Boys ages 14 years to 18 years

Protein: 10 to 30 percent of 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.

Sodium: 1,500 milligrams a day

Fiber: 38 grams a day

Calcium: 1,300 milligrams a day

Return from The Nutrition Pyramid and Recommended Serving Sizes for Kids Ages 14 -18 years to The Food Guide Pyramid