| Food groups and number of servings | Age 9 to 13 years (1600 to 1800 calories) | Age 14 to 18 years (1800 to 2200 calories) |
| Dairy Includes all fluid milk products such as milk, yogurt, and cheese, and calcium-fortified soy beverage. | 3 to 4 cups/day | 3 to 4 cups/day |
| 1 cup equivalent = 1 cup milk or yogurt, 1½ ounces natural cheese, 2 ounces processed cheese, ⅓ cup shredded cheese | ||
| Protein foods Includes meat, poultry, seafood, beans, peas, eggs, nuts, seeds, processed soy. | 5 ounces/day | 5 to 6 ounces/day |
| 1 ounce equivalent = 1 ounce meat, poultry, or fish, ¼ cup cooked beans, 1 egg, 1 tbsp nut butter, ½ ounce nuts | ||
| Grains Includes any food made from wheat, rice, oats, cornmeal, barley, or other cereal grain product. Half of all starches should be whole grains. | 5 to 6 ounces/day | 6 to 7 ounces/day |
| 1 ounce equivalent = 1 slice whole grain bread, 1 6-inch tortilla, ½ cup cooked cereal, rice, or pasta, 1 cup dry cereal | ||
| Fruits Includes any fruit or 100% fruit juice. | 1½ cup/day | 1½ to 2 cups/day |
| 1 cup equivalent = Limit fruit juice*, ½ cup dried fruit, 1 piece small whole fruit, or ½ large whole fruit | ||
| Vegetables Includes any vegetable or 100% vegetable juice. | 2 to 2½ cups/day | 2½ to 3 cups/day |
| 1 cup equivalent = 1 cup raw or cooked vegetables or vegetable juice, 2 cups raw leafy greens | ||
| Oils Includes oils, avocado, olives, nuts, seeds, soft margarine, and dressings. | 5 teaspoons/day | 5 to 6 teaspoons/day |
| 1 tsp equivalent = 1 tsp oil, margarine, mayonnaise, nut butter, 1 tbsp dressing | ||
| Calories for other uses Desserts, sweets, soft drinks, candy, jams, and jelly. | Limit to small amount, use sparingly | |
| 130 to 170 calories | ||
| 3 cups/day | 3 cups/day | |
tbsp: tablespoon; tsp: teaspoon.
* Recommended to limit fruit juice to 8 ounces for children 7 to 18 years of age.