Nishna Valley Family YMCA



Healthy Kids

What is a serving?  What should my child be eating?  Good questions!
A serving is how much food or liquid you eat or drink in one sitting.  So, how big is a serving?

1 serving of fruit equals:

    1 Banana
    6 Strawberries
    2 Plums
    15 Grapes
    1 Apple
    1 Peach
    ½ cup (4 oz.) of fruit juice

1 serving of vegetables equals:

    5 pieces of Broccoli
    10 baby Carrots
    1 medium Tomato
    ½ baked sweet Potato
    1 ear of Corn
    4 slices of Onion

1 serving of dairy products equals?

    1 cup of milk (8 oz.)
    1 container of yogurt
    1 piece of cheese (the size of your thumb)

So, now what does it all mean?  Well, everyday your child should eat:
2 to 3 servings of dairy foods like milk, yogurt and cheese.
2 to 3 servings of meats like chicken, fish, beef or nuts
2 to 4 servings of fruit; 
3 to 5 servings of vegetables and
6 to 11 servings of breads or grains, like rice, pasta or cereal.