Title

MyPlate Plans for 8- to 14-year-olds

(FN1498, Reviewed Jan. 2023)
Summary

This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov. On the following chart, find your gender, age and activity level. Mark the row with your plan. Visit www.choosemyplate.gov for more information.

Lead Author
Lead Author:
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Availability
Availability:
Web only
Publication Sections
ChooseMyPlate.gov

 

Gender/Age/Activity Level

Grain

Vegetables

Fruits

Dairy

Protein

Boy – Age 8

Less than 30 minutes of physical activity per day

5 ounces

1.5 cups

1.5 cups

2.5 cups

4 ounces

Boy – Age 8

30 to 60 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

2.5 cups

5 ounces

Boy – Age 8

More than 60 minutes of physical activity per day

6 ounces

2.5 cups

2 cups

2.5 cups

5.5 ounces

Girl – Age 8

Less than 30 minutes of physical activity per day

5 ounces

1.5 cups

1.5 cups

2.5 cups

4 ounces

Girl – Age 8

30 to 60 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

2.5 cups

5 ounces

Girl – Age 8

More than 60 minutes of physical activity per day

6 ounces

2.5 cups

1.5 cups

2.5 cups

5 ounces

Boy – Age 9

Less than 30 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

3 cups

5 ounces

Boy – Age 9

30 to 60 minutes of physical activity per day

6 ounces

2.5 cups

1.5 cups

3 cups

5 ounces

Boy – Age 9

More than 60 minutes of physical activity per day

6 ounces

2.5 cups

1.5 cups

3 cups

5.5 ounces

Girl – Age 9

Less than 30 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

3 cups

5 ounces

Girl – Age 9

30 to 60 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

3 cups

5 ounces

Girl – Age 9

More than 60 minutes of physical activity per day

6 ounces

2.5 cups

2 cups

3 cups

5.5 ounces

Boy – Age 10

Less than 30 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

3 cups

5 ounces

Boy – Age 10

30 to 60 minutes of physical activity per day

6 ounces

2.5 cups

1.5 cups

3 cups

5 ounces

Boy – Age 10

More than 60 minutes of physical activity per day

7 ounces

3 cups

2 cups

3 cups

6 ounces

Girl – Age 10

Less than 30 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

3 cups

5 ounces

Girl – Age 10

30 to 60 minutes of physical activity per day

6 ounces

2.5 cups

1.5 cups

3 cups

5 ounces

Girl – Age 10

More than 60 minutes of physical activity per day

6 ounces

2.5 cups

2 cups

3 cups

5.5 ounces

Boy – Age 11

Less than 30 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

3 cups

5 ounces

Boy – Age 11

30 to 60 minutes of physical activity per day

6 ounces

2.5 cups

2 cups

3 cups

5.5 ounces

Boy – Age 11

More than 60 minutes of physical activity per day

7 ounces

3 cups

2 cups

3 cups

6 ounces

Girl – Age 11

Less than 30 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

3 cups

5 ounces

Girl – Age 11

30 to 60 minutes of physical activity per day

6 ounces

2.5 cups

1.5 cups

3 cups

5 ounces

Girl – Age 11

More than 60 minutes of physical activity per day

6 ounces

2.5 cups

2 cups

3 cups

5.5 ounces

Boy – Age 12

Less than 30 minutes of physical activity per day

6 ounces

2.5 cups

1.5 cups

3 cups

5 ounces

Boy – Age 12

30 to 60 minutes of physical activity per day

7 ounces

3 cups

2 cups

3 cups

6 ounces

Boy – Age 12

More than 60 minutes of physical activity per day

8 ounces

3 cups

2 cups

3 cups

6.5 ounces

Girl – Age 12

Less than 30 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

3 cups

5 ounces

Girl – Age 12

30 to 60 minutes of physical activity per day

6 ounces

2.5 cups

2 cups

3 cups

5.5 ounces

Girl – Age 12

More than 60 minutes of physical activity per day

7 ounces

3 cups

2 cups

3 cups

6 ounces

Boy – Age 13

Less than 30 minutes of physical activity per day

6 ounces

2.5 cups

2 cups

3 cups

5.5 ounces

Boy – Age 13

30 to 60 minutes of physical activity per day

7 ounces

3 cups

2 cups

3 cups

6 ounces

Boy – Age 13

More than 60 minutes of physical activity per day

9 ounces

3.5 cups

2 cups

3 cups

6.5 ounces

Girl – Age 13

Less than 30 minutes of physical activity per day

5 ounces

2 cups

1.5 cups

3 cups

5 ounces

Girl – Age 13

30 to 60 minutes of physical activity per day

6 ounces

2.5 cups

2 cups

3 cups

5.5 ounces

Girl – Age 13

More than 60 minutes of physical activity per day

7 ounces

3 cups

2 cups

3 cups

6 ounces

Boy – Age 14

Less than 30 minutes of physical activity per day

6 ounces

2.5 cups

2 cups

3 cups

5.5 ounces

Boy – Age 14

30 to 60 minutes of physical activity per day

8 ounces

3 cups

2 cups

3 cups

6.5 ounces

Boy – Age 14

More than 60 minutes of physical activity per day

10 ounces

3.5 cups

2.5 cups

3 cups

7 ounces

Girl – Age 14

Less than 30 minutes of physical activity per day

6 ounces

2.5 cups

1.5 cups

3 cups

5 ounces

Girl – Age 14

30 to 60 minutes of physical activity per day

6 ounces

2.5 cups

2 cups

3 cups

5.5 ounces

Girl – Age 14

More than 60 minutes of physical activity per day

8 ounces

3 cups

2 cups

3 cups

6.5 ounces

Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist

For more information on this and other topics, see www.ndsu.edu/education

Extension

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