You have learned about MyPlate, and you may be offering a variety of nutritious foods throughout the day. You may still wonder if you are offering the right portion size or if your child is eating enough. You are not alone. Many parents have these questions and concerns.

Do not worry about your child finishing all of the food on their plate. Healthy eating patterns happen over time. Aim to provide those healthy options over the day and throughout the week. The goal is to offer them a variety of foods from each food group every day. Aim to offer 2-3 food groups per meal or snack. Your child’s hunger will change from day to day. That is okay.

Serving sizes come in tablespoons and cups. These are a few mental images you can use to help with serving sizes.

1 tablespoon: milk jug cap
2 tablespoons: 2 large grapes
4 tablespoons (¼ cup) : 1 egg
1 cup (16 tablespoons): an orange

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Here is a list of example meals and snacks with suggested serving sizes to offer.  

• ½ boiled egg, 8 blueberries and 2 tablespoons chex cereal
• 1 slice toast, 2 tablespoons peanut butter and ½ banana
• 4 uncut strawberries and 4 ounces yogurt

• 2 tablespoons cucumber, 1 tablespoon ranch dressing, 4 crackers
• 1 celery stalk, 2 tablespoons peanut butter
• 1 string cheese, 1/2 orange 

• 2 tablespoons pasta with sauce, 2 meatballs, 2 tablespoons peas
• ½ peanut butter and jelly sandwich, 3 baby carrots
• 1 slice of bread, 2 tablespoons canned tuna, 2 tablespoons bell pepper

• ¼ cup lasagna, 2 tablespoons broccoli
• ½ tortilla, 2 tablespoons lettuce, 2 tablespoons shredded chicken
• 1 tablespoon beans, 2 tablespoons brown rice, 2 tablespoons chopped steak, 2-3 green beans