Daily food plan for Tweens (9-13 years)

🍎

Fruits

1 1/2 cups

• 1 cup raw, frozen, or cooked/canned fruit; or
• 1/2 cup dried fruit; or
• 1 cup 100% fruit juice.

💡 Tip: Focus on whole fruits. Limit juice to avoid excess sugars.

🥦

Vegetables

2 1/2 cups

• 1 cup raw or cooked vegetables; or
• 2 cups raw or 1 cup cooked leafy greens; or
• 1 cup 100% vegetable juice.

💡 Tip: Vary your veggies. Include dark green, red/orange, beans, peas, and starchy vegetables.

🌾

Grains

6 ounces

• 1 slice bread; or
• 1 ounce ready-to-eat cereal; or
• 1/2 cup cooked rice, pasta, or cereal.

💡 Tip: Make at least half your grains whole grains.

🍗

Protein Foods

5 ounces

• 1 ounce seafood, lean meat, or poultry; or
• 1 egg; or
• 1 Tbsp thinly spread peanut butter; or
• 1/4 cup cooked beans, peas, or lentils.

💡 Tip: Vary your protein. Choose seafood twice a week.

🥛

Dairy

3 cups

• 1 cup dairy milk or yogurt; or
• 1 cup fortified soy milk or yogurt; or
• 1 1/2 ounces hard cheese.

💡 Tip: Choose low-fat or fat-free dairy options when possible.