Portion control is important for several reasons, namely maintaining a good body weight and keeping a budget. This information is from the best source on the internet I could find, nothing can take the place of an consultation of your own nutritionist. These are basic guidelines and should be taken as such. I'm am not a nutritionist and you have to make your own decisions regarding your nutrition.
Dairy : 2-3 servings a day ( some of this doubles for protein )
A serving of dairy is
8 ounces of milk for an adult, six for a child
2 cups of cottage cheese
1/2 cup non fat milk
1 cup frozen yogurt
Vegetables - 5 servings a day
The basic guideline are for .08 grams per kilograms of weight. In American language, that's .65 grams per pound of body weight.
Average is 56-91 grams for a male, depending in activity levels.
Average for a woman is 46-75 grams depending on activity level. The 75 is if you are an athlete or do heavy manual labor at work.
Animal protein provides all essential amino acids for the right ratio for us to make full use of them. This only makes sense because animal fossils are like our own.
In obese men, protein at 25 percent of total calories makes you feel full and helps you to loose weight,
Beef has 7 grams per ounce of protein
Chicken has 21 grams in three ounces of cooked chicken breast
Chicken thighs have 10 grams in a average thigh,
Eggs have 6 grams - and good fat
Yogurt has 5 grams per serving average. . Greek yogurt has more. Check the label.
Note bread and peanut butter. - 15 grams of protein
My daughters nutritionalist when she was a toddler said nontinfeed her juices. She was better off eating the fruit. Fruit juice from concentrate has more sugar than pop.
Sugar, beer, and too much meat will cause your kidneys to go bad a I just read that and have some doctors info to assume it is true.
It goes without saying, if you let your kid fill up on snack garbage, they won't have room for good food, especially if they are picky or light eaters.
Personally, we stick to three to four ounces per person for meat for a dinner, By the time we add breakfast, dairy, and lunch, we have more than enough to meet the RDA for seniors. Obviously, a teen age boy in skirts needs more calories and more meat, They don't , however, need to eat a whole 2' pound roast. Lol.