MyPlate Plans for 8- to 14-year-olds
(FN1498, Reviewed Jan. 2023)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.
|
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
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