Food Facts

• The average child/teenager should have 1,200-2,200 calories a day
• Dietary fat- 25%-35% OF ALL CALORIES
• Less than 10% of calories from saturated fats
• Replace solid fats with oils when possible
• Limit food that contains synthetic sources of trans fatty acids
• Keep trans fatty acid consumption as low as possible
• Eat fewer than 300 mg of dietary cholesterol per day
• Reduce intake of calories from solid fats
• Food Pyramid
• Grains
• Servings- should get 6 a day
• 1 slice of bread
• ½ cup of cooked rice or pasta
• ½ cooked cereal
• 1 ounce ready to eat cereal
• Vegetable
• Servings- should get 3 a day
• ½ cup of chopped or raw vegetable
• 1 cup raw leafy vegetables
• Fruit
• Servings- should get 2 a day
• 1 piece of fruit/melon wedge
• ¾ cup of 100% fruit juice
• ½ cup of canned fruit
• ¼ cup of dried fruit
• Milk/Dairy
• Servings- should get 2 a day
• 1 cup milk/yogurt
• 2 oz of cheese
• Meat
• Servings- should get 2 a day
• 2-3 ounces cooked lean meat, poultry or fish
• ½ cup of cooked dry beans
• Substitutes- 2 tbsp of peanut butter or 1 egg for 1 oz of meat
• Fats, Oils, and Sweets
• Should get less than 30% of their diet
• Saturated fats no more than 10% of daily calories