Proper portions: Are you kids eating great, or overloading their plates?

This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

MILWAUKEE -- You now what they say, a balanced diet is all about portion control. So are your kids eating great -- or overloading their plates? Our registered dietitian Lisa Grudzielanek with Your Tasty Life joins Real Milwaukee to review right-sized portions for school-aged kids.

Children's nutritional needs vary according to age and the amount of activity.

  • It`s a misconception that boys need to eat more than girls (until puberty, at least).
  • Goal at every meal is to first fill half your child`s plate with veggies and fruit.
  • To find out the portion that is right for your child`s age and activity level go to: https://www.choosemyplate.gov/MyPlate-Daily-Checklist-input
  • For 9-13 year olds, MyPlate recommendations by the United States Department of Agriculture, breaks down as follows for fruit, vegetables, grains and protein. Dairy needs are also noted on their website.

• 1 ½ to 2 cups of fruit
Equivalent to consume in a day

  • 16 seedless grapes= ½ a cup
  • One 4-ounce apple sauce = ½ a cup
  • 1 large banana = 1 cup

• 2 to 2 ½ cups veggies
Equivalent to consume in a day

  • About 12 baby carrots or 2 medium carrot = 1 cup
  • ½ cup green beans or mashed potatoes
  • 1 cup of broccoli

• 5 to 6 ounces of grains
Equivalent to consume in a day

  • 1 cup whole grain cereal = 1 ounce
  • 1 slice whole grain bread = 1 ounce
  • 10 whole wheat crackers = 2 ounces
  • 1 cup cooked pasta/rice = 2 ounces

• 5 to 5 ½ ounces of protein
Equivalent to consume in a day

  • 1 egg = 1 ounce of protein
  • Small hamburger = 3 ounce equivalent
  •  2 tablespoon of peanut/almond butter= 1 ounce
  •  1/2 cup of beans = 1 ounce