Protein

Recommended to have at least eight 8oz glasses of water a day, depending on your

activity level!

AgeGend

er

Physical

activity

Grains

Recommended amt. for those doing less than 30 min. physical activity daily.

Girls 14 – 18 yr. old

6 oz.

Boys 14 - 18 yr. old8 oz.

Grains

What counts as an ounce?

1 Mini Bagel1 slice of bread

5 crackers3 cups popcorn

½ cup cooked rice

½ cup cooked pasta

1 small tortilla

Recommended amt. for those doing less than 30 min. physical activity daily.

Girls 14 – 18 yr. old

2.5 cups

Boys 14 - 18 yr. old3 cups

Vegetables

Tomatoes…

Fruit or Vegetable?

What counts as a cup?

3 spears broccoli

1 2 baby carrots

2 stalks celery 1 medium baked potato

1 large green pepper

1 large ear of corn

1 large tomato

Fruits

Recommended amt. for those doing less than 30 min. physical activity daily.

Girls 14 – 18 yr. old

1.5 cups

Boys 14 - 18 yr. old2 cups

Fruits

What counts as a cup?

1 small apple

1 large banana

32 grapes 1 large orange

½ cup any dried fruit

1 medium grapefruit

8 large strawberries

Recommended amt. for those doing less than 30 min. physical activity daily.

Girls 14 – 18 yr. old

3 cups

Boys 14 - 18 yr. old3 cups

Dairy

What counts as a cup?

1 small yogurt

½ pint of milk

2 cups cottage cheese

1/3 cup shredded cheese

2 slices of cheese

1 scoop ice cream = 1/3 cup

Recommended amt. for those doing less than 30 min. physical activity daily.

Girls 14 – 18 yr. old

5 oz.

Boys 14 - 18 yr. old6.5 oz.

Protein

What counts as an ounce?

1 small steak

2 Tbsp hummus

1 egg 1 Tbsp Peanut Butter

¼ cup of cooked beans

1 sandwich slice of turkey

½ oz. of nuts and seeds