Outdoor and Indoor ideas

crafts | Creativity | Journal Writing | Outdoor and Indoor ideas | Overcoming | Parenting | Teenagers

Importance of Journaling for Youth
ByApril Jordan April 15, 2019January 30, 2021

Importance of Journaling for Youth Keeping a journal may remind writers of their goals and the lessons they’ve learned over time. Journaling can give writers an opportunity to create thoughtful internal conversations with themselves. Sometimes young adults are overwhelmed by the events in their lives. They may allow their emotional reactions to get the…

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crafts | Creativity | Outdoor and Indoor ideas | Parenting | Teenagers

National Craft Month: A Closer Look into Creativity
ByApril Jordan March 4, 2019January 30, 2021

National Craft Month: A Closer Look into Creativity For every “Eureka” moment, there’s a brain hemisphere working to foster creativity and inventiveness in the human body. Each “aha” moment, whether academic, artistic, or physical in nature, is mainly manifested by humans’ inherent creative thinking. Understanding creativity warrants an interdisciplinary study that encompasses the fields…

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Outdoor and Indoor ideas | Parenting

Spring Ideas for Teens
ByApril Jordan April 21, 2017January 30, 2021

TRY SOMETHING NEW This week on social media we talked about fun things a teenager can enjoy outdoors or indoors during Spring. This is the complete list we came up with and shared on our social media accounts this month. However, by no means, is this list all-inclusive. Picnic in the Park Sometimes this is…

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Fall | Outdoor and Indoor ideas

Fall Family Fun
ByApril Jordan November 17, 2016January 30, 2021

It’s fall time! What does that mean? In most areas, the weather grows colder and the days become shorter while leaves change colors taking on a beautiful hue of red, orange and yellow. It’s also an excellent time for families to enjoy each other and share in the holiday season. So what kind of activities…

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How many grain foods are needed daily?

Daily Recommendation* in Ounce-Equivalents (oz-equiv)
Children	2-3 yrs 4-8 yrs	2 oz-equiv 4 oz-equiv
Girls	9-13 yrs 14-18 yrs	5 oz-equiv 5 oz-equiv
Boys	9-13 yrs 14-18 yrs	5 oz-equiv 6½ oz-equiv
Women	19-30 yrs 31-50 yrs 51+ yrs	5½ oz-equiv 5 oz-equiv 5 oz-equiv
Men	19-30 yrs 31-50 yrs 51+ yrs	6½ oz-equiv 6 oz-equiv 5½ oz-equiv

Ounce-Equivalent (oz-equiv) of Protein Foods
Meats	1 ounce cooked lean beef 1 ounce cooked lean pork or ham	1 small steak (eye of round, filet) = 3½ to 4 oz-equiv 1 small lean hamburger = 2 to 3oz-equiv
Poultry	1 ounce cooked chicken or turkey, without skin 1 sandwich slice of turkey (4½” x 2½” x ⅛”)	1 small chicken breast half = 3 oz-equiv ½ Cornish game hen = 4 oz-equiv
Seafood	1 ounce cooked fish or shell fish	1 can of tuna, drained = 3 to 4 oz-equiv 1 salmon steak = 4 to 6 oz-equiv 1 small trout = 3 oz-equiv
Eggs	1 egg	3 egg whites = 2 oz-equiv 3 egg yolks = 1 oz-equiv
Nuts and seeds	½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves) ½ ounce of seeds (pumpkin, sunflower, or squash seeds, hulled, roasted) 1 Tablespoon of peanut butter or almond butter	1 ounce of nuts or seeds = 2 oz-equiv
Beans and peas	¼ cup of cooked beans (such as black, kidney, pinto, or white beans) ¼ cup of cooked peas (such as chickpeas, cowpeas, lentils, or split peas) ¼ cup of baked beans, refried beans ¼ cup (about 2 ounces) of tofu 1 oz. tempeh, cooked ¼ cup roasted soybeans 1 falafel patty (2 ¼”, 4 oz) 2 Tablespoons hummus	1 cup split pea soup = 1 oz-equiv 1 cup lentil soup = 2 oz-equiv 1 cup bean soup = 3/4 oz-equiv 1 soy or bean burger patty = 2 oz-e

Daily Recommendation
Children	2-3 yrs	2 cups	Women	19-30 yrs	3 cups
4-8 yrs	2½ cups	31-50 yrs	3 cups
Girls	9-13 yrs	3 cups	51+ yrs	3 cups
14-18 yrs	3 cups	Men	19-30 yrs	3 cups
Boys	9-13 yrs	3 cups	31-50 yrs	3 cups
14-18 yrs	3 cups	51+ yrs	3 cups

	Amount That Counts as a Cup in the Dairy Group	Common Portions and Cup Equivalents
Milk	1 cup milk
1 half-pint container milk
½ cup evaporated milk
Yogurt	1 regular container (8 fluid ounces)	1 small container (6 ounces) = ¾ cup
1 cup yogurt	1 snack size container (4 ounces) = ½ cup
Cheese	1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)	1 slice of hard cheese is equivalent to ½ cup milk
⅓ cup shredded cheese
2 ounces processed cheese (American)	1 slice of processed cheese is equivalent to ⅓ cup milk
½ cup ricotta cheese
2 cups cottage cheese	½ cup cottage cheese is equivalent to ¼ cup milk
Milk-based desserts	1 cup pudding made with milk
1 cup frozen yogurt
1 ½ cups ice cream	1 scoop ice cream is equivalent to ⅓ cup milk
Soymilk (soy beverage)	1 cup calcium-fortified soymilk
1 half-pint container calcium-fortified soymilk

The amount of grain foods you need to eat depends on your age, sex, and level of physical activity. The amount each person needs can vary between 3 and 8 ounce-equivalents each day — at least half of the grains you eat should be whole grains. Those who are very physically active may need more. Recommended daily amounts are listed in the table below. Most Americans consume enough grains, but few are whole grains.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

	Daily recommendation* in ounce-equivalents (oz-equiv)	Daily minimum amount of whole grains in ounce-equivalents (oz-equiv)
Children	2-3 yrs 4-8 yrs	3 oz-equiv 5 oz-equiv	1½ oz-equiv 2½ oz-equiv
Girls	9-13 yrs 14-18 yrs	5 oz-equiv 6 oz-equiv	3 oz-equiv 3 oz-equiv
Boys	9-13 yrs 14-18 yrs	6 oz-equiv 8 oz-equiv	3 oz-equiv 4 oz-equiv
Women	19-30 yrs 31-50 yrs 51+ yrs	6 oz-equiv 6 oz-equiv 5 oz-equiv	3 oz-equiv 3 oz-equiv 3 oz-equiv
Men	19-30 yrs 31-50 yrs 51+ yrs	8 oz-equiv 7 oz-equiv 6 oz-equiv	4 oz-equiv 3½ oz-equiv 3 oz-equiv

Daily recommendation*
in ounce-equivalents (oz-equiv)

Daily minimum amount of whole grains in ounce-equivalents (oz-equiv)

Children

2-3 yrs
4-8 yrs

3 oz-equiv
5 oz-equiv

1½ oz-equiv
2½ oz-equiv

Girls

9-13 yrs
14-18 yrs

5 oz-equiv
6 oz-equiv

3 oz-equiv
3 oz-equiv

Boys

9-13 yrs
14-18 yrs

6 oz-equiv
8 oz-equiv

3 oz-equiv
4 oz-equiv

Women

19-30 yrs
31-50 yrs
51+ yrs

6 oz-equiv
6 oz-equiv
5 oz-equiv

3 oz-equiv
3 oz-equiv
3 oz-equiv

Men

19-30 yrs
31-50 yrs
51+ yrs

8 oz-equiv
7 oz-equiv
6 oz-equiv

4 oz-equiv
3½ oz-equiv
3 oz-equiv

	Amount that counts as 1 ounce-equivalent (oz-equiv) of grains	Common portions and ounce-equivalents (oz-equiv)
Bagels	WG: whole wheat RG: plain, egg	1″ mini bagel	1 large bagel = 4 oz-equiv
Biscuits	(baking powder/ buttermilk -RG*)	1 small (2″ diameter)	1 large (3″ diameter) = 2 oz-equiv
Breads	WG: 100% Whole Wheat RG: white, wheat, French, sourdough	1 regular slice 1 small slice, French 4 snack-size slices rye bread	2 regular slices = 2 oz-equiv
Bulgur	cracked wheat (WG**)	½ cup, cooked
Cornbread	(RG**)	1 small piece (2½” x 1¼” x 1¼”)	1 medium piece (2½” x 2½” x 1¼”) = 2 oz-equiv
Crackers	WG: 100% whole wheat, rye RG: saltines, snack crackers	5 whole wheat crackers 2 rye crisp breads 7 square or round crackers
English muffins	WG: whole wheat RG: plain, raisin	½ muffin	1 muffin = 2 oz-equiv
Muffins	WG: whole wheat RG: bran, corn, plain	1 small (2½” diameter)	1 large (3½” diameter) = 3 oz-equiv
Oatmeal	(WG**)	½ cup, cooked 1 packet instant 1 ounce (⅓ cup), dry (regular or quick)
Pancakes	WG: Whole wheat, buckwheat RG: buttermilk, plain	1 pancake (4½” diameter) 2 small pancakes (3″ diameter)	3 pancakes (4½” diameter) = 3 oz-equiv
Popcorn	(WG**)	3 cups, popped	1 mini microwave bag or 100-calorie bag, popped = 2 oz-equiv
Ready-to-eat breakfast cereal	WG: toasted oat, whole wheat flakes RG: corn flakes, puffed rice	1 cup, flakes or rounds 1¼ cup, puffed
Rice	WG: brown, wild RG: enriched, white, polished	½ cup cooked 1 ounce, dry	1 cup, cooked = 2 oz-equiv
Pasta– spaghetti, macaroni, noodles	WG: whole wheat RG: enriched, durum	½ cup, cooked 1 ounce, dry	1 cup, cooked = 2 oz-equiv
Tortillas	WG: whole wheat, whole grain corn RG: Flour, corn	1 small flour tortilla (6″ diameter) 1 corn tortilla (6″ diameter)	1 large tortilla (12″ diameter) = 4 oz-equiv

Amount that counts as 1 ounce-equivalent (oz-equiv) of grains

Common portions and ounce-equivalents (oz-equiv)

Bagels

WG**: whole wheat

RG**: plain, egg

1″ mini bagel

1 large bagel = 4 oz-equiv

Biscuits

(baking powder/
buttermilk -RG*)

1 small (2″ diameter)

1 large (3″ diameter) = 2 oz-equiv

Breads

WG**: 100% Whole
Wheat

RG**: white, wheat, French, sourdough

1 regular slice

1 small slice, French

4 snack-size slices rye bread

2 regular slices = 2 oz-equiv

Bulgur

cracked wheat
(WG**)

½ cup, cooked

Cornbread

(RG**)

1 small piece (2½” x 1¼” x 1¼”)

1 medium piece (2½” x 2½” x 1¼”) = 2 oz-equiv

Crackers

WG**: 100% whole
wheat, rye

RG**: saltines,
snack crackers

5 whole wheat crackers

2 rye crisp breads

7 square or round crackers

English muffins

WG**: whole wheat

RG**: plain, raisin

½ muffin

1 muffin = 2 oz-equiv

Muffins

WG**: whole wheat

RG**: bran, corn,
plain

1 small (2½” diameter)

1 large (3½” diameter) = 3 oz-equiv

Oatmeal

(WG**)

½ cup, cooked

1 packet instant

1 ounce (⅓ cup), dry (regular or quick)

Pancakes

WG**: Whole

wheat, buckwheat

RG**: buttermilk,

plain

1 pancake (4½” diameter)

2 small pancakes (3″ diameter)

3 pancakes (4½” diameter) = 3 oz-equiv

Popcorn

(WG**)

3 cups, popped

1 mini microwave bag or 100-calorie bag, popped = 2 oz-equiv

Ready-to-eat

breakfast cereal

WG**: toasted oat,

whole wheat flakes

RG**: corn flakes,

puffed rice

1 cup, flakes or rounds

1¼ cup, puffed

Rice

WG*: brown, wild

RG*: enriched,

white, polished

½ cup cooked

1 ounce, dry

1 cup, cooked = 2 oz-equiv

Pasta–

spaghetti,

macaroni,

noodles

WG**: whole wheat

RG**: enriched,

durum

½ cup, cooked

1 ounce, dry

1 cup, cooked = 2 oz-equiv

Tortillas

WG**: whole wheat,

whole grain corn

RG**: Flour, corn

1 small flour tortilla (6″ diameter)

1 corn tortilla (6″ diameter)

1 large tortilla (12″ diameter) = 4 oz-equiv

What foods are in the Vegetable

*Data from choosemyplate.gov

How many vegetables are needed?

The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. The amount each person needs can vary between 1 and 3 cups each day. Those who are very physically active may need more. Recommended total daily amounts and recommended weekly amounts from each vegetable subgroup are shown in the two tables below.

Daily Recommendation*
Children	2-3 yrs	1 cup
4-8 yrs	1½ cups
Girls	9-13 yrs	2 cups
14-18 yrs	2½ cups
Boys	9-13 yrs	2½ cups
14-18 yrs	3 cups
Women	19-30 yrs	2½ cups
31-50 yrs	2½ cups
51+ yrs	2 cups
Men	19-30 yrs	3 cups
31-50 yrs	3 cups
51+ yrs	2½ cups

Daily Recommendation*

Children

2-3 yrs

1 cup

4-8 yrs

1½ cups

Girls

9-13 yrs

2 cups

14-18 yrs

2½ cups

Boys

9-13 yrs

2½ cups

14-18 yrs

3 cups

Women

19-30 yrs

2½ cups

31-50 yrs

2½ cups

51+ yrs

2 cups

Men

19-30 yrs

3 cups

31-50 yrs

3 cups

51+ yrs

2½ cups

	Amount per Week
Children	2-3 yrs	½ cup	2½ cups	½ cup	2 cups	1½ cups
4-8 yrs	1 cup	3 cups	½ cup	3½ cups	2½ cups
Girls	9-13 yrs	1½ cups	4 cups	1 cup	4 cups	3½ cups
14-18 yrs	1½ cups	5½ cups	1½ cups	5 cups	4 cups
Boys	9-13 yrs	1½ cups	5½ cups	1½ cups	5 cups	4 cups
14-18 yrs	2 cups	6 cups	2 cups	6 cups	5 cups
Women	19-30 yrs	1½ cups	5½ cups	1½ cups	5 cups	4 cups
31-50 yrs	1½ cups	5½ cups	1½ cups	5 cups	4 cups
51+ yrs	1½ cups	4 cups	1 cup	4 cups	3½ cups
Men	19-30 yrs	2 cups	6 cups	2 cups	6 cups	5 cups
31-50 yrs	2 cups	6 cups	2 cups	6 cups	5 cups
51+ yrs	1½ cups	5½ cups	1½ cups	5 cups	4 cups

Amount per Week

Dark-green vegetables

Red & orange vegetables

Beans
& peas

Starchy vegetables

Other vegetables

Children

2-3 yrs

½ cup

2½ cups

½ cup

2 cups

1½ cups

4-8 yrs

1 cup

3 cups

½ cup

3½ cups

2½ cups

Girls

9-13 yrs

1½ cups

4 cups

1 cup

4 cups

3½ cups

14-18 yrs

1½ cups

5½ cups

1½ cups

5 cups

4 cups

Boys

9-13 yrs

1½ cups

5½ cups

1½ cups

5 cups

4 cups

14-18 yrs

2 cups

6 cups

2 cups

6 cups

5 cups

Women

19-30 yrs

1½ cups

5½ cups

1½ cups

5 cups

4 cups

31-50 yrs

1½ cups

5½ cups

1½ cups

5 cups

4 cups

51+ yrs

1½ cups

4 cups

1 cup

4 cups

3½ cups

Men

19-30 yrs

2 cups

6 cups

2 cups

6 cups

5 cups

31-50 yrs

2 cups

6 cups

2 cups

6 cups

5 cups

51+ yrs

1½ cups

5½ cups

1½ cups

5 cups

4 cups

	Amount that counts as 1 cup of vegetable	Amount that counts as ½ cup of vegetables
Dark-Green Vegetables	Broccoli	1 cup, chopped or florets 3 spears, 5″ long raw or cooked
Greens (collards, mustard greens, turnip greens, kale)	1 cup, cooked
Spinach	1 cup, cooked 2 cups, raw	1 cup, raw
Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole	2 cups, raw	1 cup, raw
Red and Orange Vegetables	Carrots	1 cup, strips, slices, or chopped, raw or cooked 2 medium 1 cup baby carrots (about 12)	1 medium carrot ½ cup baby carrots (about 6)
Pumpkin	1 cup, mashed, cooked
Red peppers	1 cup, chopped, raw, or cooked 1 large pepper (3″ diameter, 3¾” long)	1 small pepper
Tomatoes	1 large raw whole (3″) 1 cup, chopped or sliced, raw, canned, or cooked	1 small raw whole (2¼” diameter) 1 medium canned
Tomato juice	1 cup	½ cup
Sweet potato	1 large baked (2¼” or more diameter) 1 cup, sliced or mashed, cooked
Winter squash (acorn, butternut, hubbard)	1 cup, cubed, cooked	½ acorn squash, baked = ¾ cup
Beans and Peas	Dry beans and peas (such as black, garbanzo, kidney, pinto, or soy beans, or black-eyed peas or split peas)	1 cup, whole or mashed, cooked
Starchy Vegetables	Corn, yellow or white	1 cup 1 large ear (8″ to 9″ long)	1 small ear (about 6″ long)
Green peas	1 cup
White potatoes	1 cup, diced, mashed 1 medium boiled or baked potato (2½” to 3″ diameter)
Other Vegetables	Bean sprouts	1 cup, cooked
Cabbage, green	1 cup, chopped or shredded raw or cooked
Cauliflower	1 cup, pieces or florets raw or cooked
Celery	1 cup, diced or sliced, raw or cooked 2 large stalks (11″ to 12″ long)	1 large stalk (11″ to 12″ long)
Cucumbers	1 cup, raw, sliced or chopped
Green or wax beans	1 cup, cooked
Green peppers	1 cup, chopped, raw or cooked 1 large pepper (3″ diameter, 3¾” long)	1 small pepper
Lettuce, iceberg or head	2 cups, raw, shredded or chopped	1 cup, raw, shredded or chopped
Mushrooms	1 cup, raw or cooked
Onions	1 cup, chopped, raw or cooked
Summer squash or zucchini	1 cup, cooked, sliced or diced

Amount that counts as 1 cup of vegetable

Amount that counts as ½ cup of vegetables

Dark-Green Vegetables

Broccoli

1 cup, chopped or florets

3 spears, 5″ long raw or cooked

Greens (collards, mustard greens, turnip greens, kale)

1 cup, cooked

Spinach

1 cup, cooked

2 cups, raw

1 cup, raw

Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole

2 cups, raw

1 cup, raw

Red and Orange Vegetables

Carrots

1 cup, strips, slices, or chopped, raw or cooked

2 medium

1 cup baby carrots (about 12)

1 medium carrot

½ cup baby carrots (about 6)

Pumpkin

1 cup, mashed, cooked

Red peppers

1 cup, chopped, raw, or cooked

1 large pepper (3″ diameter, 3¾” long)

1 small pepper

Tomatoes

1 large raw whole (3″)

1 cup, chopped or sliced, raw, canned, or cooked

1 small raw whole (2¼” diameter)

1 medium canned

Tomato juice

1 cup

½ cup

Sweet potato

1 large baked (2¼” or more diameter)

1 cup, sliced or mashed, cooked

Winter squash (acorn, butternut, hubbard)

1 cup, cubed, cooked

½ acorn squash, baked = ¾ cup

Beans and Peas

Dry beans and peas (such as black, garbanzo, kidney, pinto, or soy beans, or black-eyed peas or split peas)

1 cup, whole or mashed, cooked

Starchy Vegetables

Corn, yellow or white

1 cup

1 large ear (8″ to 9″ long)

1 small ear (about 6″ long)

Green peas

1 cup

White potatoes

1 cup, diced, mashed

1 medium boiled or baked potato (2½” to 3″ diameter)

Other Vegetables

Bean sprouts

1 cup, cooked

Cabbage, green

1 cup, chopped or shredded raw or cooked

Cauliflower

1 cup, pieces or florets raw or cooked

Celery

1 cup, diced or sliced, raw or cooked

2 large stalks (11″ to 12″ long)

1 large stalk (11″ to 12″ long)

Cucumbers

1 cup, raw, sliced or chopped

Green or wax beans

1 cup, cooked

Green peppers

1 cup, chopped, raw or cooked

1 large pepper (3″ diameter, 3¾” long)

1 small pepper

Lettuce, iceberg or head

2 cups, raw, shredded or chopped

1 cup, raw, shredded or chopped

Mushrooms

1 cup, raw or cooked

Onions

1 cup, chopped, raw or cooked

Summer squash or zucchini

1 cup, cooked, sliced or diced

Daily Recommendations*
Children	2-3 yrs	1 cup
4-8 yrs	1 to 1½ cups
Girls	9-13 yrs	1½ cups
14-18 yrs	1½ cups
Boys	9-13 yrs	1½ cups
14-18 yrs	2 cups
Women	19-30 yrs	2 cups
31-50 yrs	1½ cups
51+ yrs	1½ cups
Men	19-30 yrs	2 cups
31-50 yrs	2 cups
51+ yrs	2 cups

Daily Recommendations*

Children

2-3 yrs

1 cup

4-8 yrs

1 to 1½ cups

Girls

9-13 yrs

1½ cups

14-18 yrs

1½ cups

Boys

9-13 yrs

1½ cups

14-18 yrs

2 cups

Women

19-30 yrs

2 cups

31-50 yrs

1½ cups

51+ yrs

1½ cups

Men

19-30 yrs

2 cups

31-50 yrs

2 cups

51+ yrs

2 cups

	Amount that counts as 1 cup of fruit	Other amounts (count as ½ cup of fruit unless noted)
Apple	½ large (3¼” diameter) 1 small (2¼” diameter) 1 cup, sliced or chopped, raw or cooked	½ cup, sliced or chopped, raw or cooked
Applesauce	1 cup	1 snack container (4oz)
Banana	1 cup, sliced 1 large (8″ to 9″ long)	1 small (less than 6″ long)
Cantaloupe	1 cup, diced or melon balls	1 medium wedge (1/8 of a medium melon)
Grapes	1 cup, whole or cut-up 32 seedless grapes	16 seedless grapes
Grapefruit	1 medium (4″ diameter) 1 cup, sections	½ medium (4″ diameter)
Mixed fruit (fruit cocktail)	1 cup, diced or sliced, raw or canned, drained	1 snack container (4 oz) drained = ⅜ cup
Orange	1 large (3″ diameter) 1 cup, sections	1 small (2½” diameter)
Orange, mandarin	1 cup, canned, drained
Peach	1 large (2¾” diameter) 1 cup, sliced or diced, raw, cooked, or canned, drained 2 halves, canned	1 small (2″ diameter) 1 snack container (4 oz) drained = ⅜ cup
Pear	1 medium pear (2½ per lb) 1 cup, sliced or diced, raw cooked, or canned, drained	1 snack container (4 oz) drained = ⅜ cup
Pineapple	1 cup, chunks, sliced or crushed, raw, cooked or canned, drained	1 snack container (4 oz) drained = ⅜ cup
Plum	1 cup, sliced raw or cooked 3 medium or 2 large plums	1 large plum
Strawberries	About 8 large berries 1 cup, whole, halved, or sliced, fresh or frozen	½ cup, whole, halved, or sliced
Watermelon	1 small (1″ thick) 1 cup, diced or balls	6 melon balls
Dried fruit (raisins, prunes, apricots, etc.)	½ cup dried fruit	¼ cup dried fruit 1 small box raisins (1½ oz)
100% fruit juice (orange, apple, grape, grapefruit, etc.)	1 cup	½ cup

Amount that counts as 1 cup of fruit

Other amounts (count as ½ cup of fruit unless noted)

Apple

½ large (3¼” diameter)

1 small (2¼” diameter)

1 cup, sliced or chopped, raw or cooked

½ cup, sliced or chopped, raw or cooked

Applesauce

1 cup

1 snack container (4oz)

Banana

1 cup, sliced

1 large (8″ to 9″ long)

1 small (less than 6″ long)

Cantaloupe

1 cup, diced or melon balls

1 medium wedge (1/8 of a medium melon)

Grapes

1 cup, whole or cut-up

32 seedless grapes

16 seedless grapes

Grapefruit

1 medium (4″ diameter)

1 cup, sections

½ medium (4″ diameter)

Mixed fruit (fruit cocktail)

1 cup, diced or sliced, raw or canned, drained

1 snack container (4 oz) drained = ⅜ cup

Orange

1 large (3″ diameter)

1 cup, sections

1 small (2½” diameter)

Orange, mandarin

1 cup, canned, drained

Peach

1 large (2¾” diameter)

1 cup, sliced or diced, raw, cooked, or canned, drained

2 halves, canned

1 small (2″ diameter)

1 snack container (4 oz) drained = ⅜ cup

Pear

1 medium pear (2½ per lb)

1 cup, sliced or diced, raw cooked, or canned, drained

1 snack container (4 oz) drained = ⅜ cup

Pineapple

1 cup, chunks, sliced or crushed, raw, cooked or canned, drained

1 snack container (4 oz) drained = ⅜ cup

Plum

1 cup, sliced raw or cooked

3 medium or 2 large plums

1 large plum

Strawberries

About 8 large berries

1 cup, whole, halved, or sliced, fresh or frozen

½ cup, whole, halved, or sliced

Watermelon

1 small (1″ thick)

1 cup, diced or balls

6 melon balls

Dried fruit (raisins, prunes, apricots, etc.)

½ cup dried fruit

¼ cup dried fruit

1 small box raisins (1½ oz)

100% fruit juice (orange, apple, grape, grapefruit, etc.)

1 cup

½ cup

Outdoor and Indoor ideas

Importance of Journaling for Youth

National Craft Month: A Closer Look into Creativity

Spring Ideas for Teens

Fall Family Fun

Vehicle Donation

THE GOALS

THE RESIDENTS

THE PROGRAM

Protein Foods

What foods are in the Protein Foods Group?

How much food from the Protein Foods Group is needed daily?

What counts as an ounce-equivalent in the Protein Foods Group?

Dairy

What foods are included in the Dairy Group?

How much food from the Dairy Group is needed daily?

What counts as a cup in the Dairy Group?

Grain

What foods are in the Grains Group?

How many grain foods are needed daily?

Vegetables

What foods are in the Vegetable

How many vegetables are needed?

What counts as a cup of vegetables?

Fruit

What foods are in the Fruit Group?

How much fruit is needed daily?

What counts as a cup of fruit?