Healthy Children - July 2011


Portion Sizes

Bread, Cereal, Rice and Pasta
1 slice of bread
½ cup of cooked cereal, rice, or pasta
1 ounce of ready-to-eat cereal
½ cup cooked or chopped raw vegetables
½ cup vegetable juice
1 cup of raw leafy vegetables
1 small whole fruit
½ cup fruit juice
½ cup of chopped, cooked, or canned fruit
Meat, Poultry, Fish, Dry beans, Eggs and Nuts

2 to 3 ounces of cooked lean meat, poultry or fish.

Eating one of these foods counts as eating 1 ounce of meat:

  • ¼ cup of cooked dry beans
  • 1 egg
  • 1 tablespoon of peanut butter
  • ½ oz. of nuts and seeds
Milk, Yogurt and Cheese
1 cup milk
1 ½ to 2 ounces of cheese
1 cup yogurt

Note: Preschool children need the same variety but may eat smaller portions.

Reprinted with permission from How to Use Commodities Illinois Department of Human Services.