(Continued)

Understanding serving sizes can be challenging, especially when you try to determine appropriate portions for growing kids. Serving sizes on Nutrition Fact labels are based on a 2,000 calorie diet. So here is some help for feeding smaller stomachs.

The U.S. Government releases every five years its recommendations for healthy food consumption. The last updates were issued in 2005. A modified version is specifically aimed at the nutritional needs of children. These can vary between age groups and activity levels. There are five recommended food groups plus oils, which are not a food group by themselves but must also be counted for calorie- and fat content. The others are grains, vegetables, fruits, milk and meat and beans (counted as one group). In addition, there are also so-called “discretionary calories” to be considered, which may come from any of the other food groups.

As a medium marker, according the the U.S. Government guidelines, children 4 to 8 years old and moderately active, should eat daily 5 ounces of grains, based on a 1,600 calorie diet. Older and more active children would require higher amounts. To determine appropriate portions for infants and toddlers you should consult with a pediatrician or dietitian.

1 ounce of grains equals:
1 slice of whole grain bread
or 1 cup ready-to-eat cereal
or 1/2 cup cooked cereal
or 1/2 cooked pasta or rice
or 1/2 English muffin or hamburger bun
or 1 mini bagel
or 1 small muffin
or 1 small pancake
or 1 corn tortilla (6″)
or 5 whole wheat crackers Vegetables, especially the fresh, organically grown varieties, provide essential nutrients and fiber. Children should eat every day 2 cups of vegetables as part of a 1,600 calorie diet, which may vary based on gender, age and activity level.

1 cup of vegetables equals:
1 cup raw or cooked vegetables
or 2 cups raw leafy vegetables
or 1 cup vegetable juice
or 3 spears broccoli
or 2 medium carrots
or 1 cup mashed potato
or 1 cup cooked squash
or 1 large ear of corn
or 1 large tomato
or 20 medium French fries

Growing children can always use fresh fruits. They are full of nutrients and fiber needed to keep them healthy and strong. Buy plenty of  locally grown fruits when they are in season. 1-1/2 cups of fruit every day would be a desired goal.

1 cup of fruit equals:
1 cup raw or cooked fruit
or ½ cup dried fruit
or 1 cup 100% fruit juice
or 1 large banana, orange or peach
or 1 medium pear or grapefruit
or 1 small apple
or 3 medium plums
or 8 large strawberries
or 1 cup pineapple chunks

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