Grains: 5 oz

Examples of 1 ounce of grains:

• 5 whole wheat crackers
• ½ English muffin
• ½ cup cooked oatmeal
• 1 cup breakfast cereal
• ½ cup cooked rice
• ½ cup cooked spaghetti
• 1 small (6 inch) tortilla
• 1 pancake 4 ½ inches in diameter

See Real-life mom-tested sample menu
Get our printable checklist

Vegetables: 2 cups

Examples of one cup of vegetables:

• 2 cups of salad greens
• 12 baby carrots
• one medium (2 ½ to 3 inches in diameter) potato
• 2 large stalks of celery
• 1 large (3 inch in diameter) tomato

Get tips on encouraging your kids to eat their veggies.

See Real-life mom-tested sample menu
Get our printable checklist

Fruit: 1 ½ cups

Examples of 1 cup of fruit:

• ½ large (3.25 inches in diameter) apple
• 32 seedless grapes
• 1 large (8-9 inch long) banana
• 8 large strawberries
• 2 large plums
• 1 small wedge (1 inch thick) watermelon

See Real-life mom-tested sample menu
Get our printable checklist

Milk: 3 cups

Examples of 1 cup of milk:

• 8 oz container of yogurt
• 1 ½ oz of hard cheese
• 2 cups cottage cheese
• 1 ½ cups ice cream
• 3 slices processed cheese

See Real-life mom-tested sample menu
Get our printable checklist

Meat and Beans: 5 ounces

Examples of 1 ounce of meat or beans:

• 1 egg
• 1 Tbsp of peanut butter
• ½ ounce of nuts or seeds
• ¼ cup baked beans
• ¼ cup tofu
• 2 Tbsp hummus

See Real-life mom-tested sample menu
Get our printable checklist

Oils: 5 teaspoons

Examples of 1 tsp of oil:

• ½ Tbsp of peanut butter
• 1 Tbsp of mayonnaise
• 1 Tbsp of Italian dressing

See Real-life mom-tested sample menu
Get our printable checklist

Share your own menu ideas and get healthy eating tips from other parents at the Kaboose food message board.