Nutrition for Kids
Overview of Key Nutrients
Children need a balance of different nutrients to grow steadily and stay healthy. The main nutrients are protein, healthy fats, carbohydrates, vitamins, and minerals. Their exact needs depend on age and activity level.
Nutrient-dense foods give children plenty of nutrients without too many empty calories. Choosing these over foods high in sugar or unhealthy fats helps support healthy development.
Main Nutrient Groups
- Protein Sources: Seafood, lean meats, poultry, eggs, beans, peas, unsalted nuts, soy products.
- Vegetables: Fresh, frozen, canned, or dried; include colorful picks, peas, and beans; try low-sodium options.
- Fruits: Fresh, canned, frozen, or dried; select low added sugar varieties. Dried fruit portions should be smaller (ยผ cup = 1 serving).
- Grains: Choose mostly whole grains such as oats, brown rice, quinoa, whole wheat bread or pasta, and popcorn.
- Dairy: Opt for fat-free or low-fat milk, yogurt, and cheese; fortified soy beverages count as dairy.
Sample Daily Intake Guidelines
The chart below shows typical ranges for daily food group servings and calories, depending on age and gender:
| Age Group | Calories | Protein (ounces) | Fruits (cups) | Vegetables (cups) | Grains (ounces) | Dairy (cups) |
|---|---|---|---|---|---|---|
| Girls 2-4 | 1,000-1,400 | 2-4 | 1-1.5 | 1-1.5 | 3-5 | 2-2.5 |
| Boys 2-4 | 1,000-1,600 | 2-5 | 1-1.5 | 1-2 | 3-5 | 2-2.5 |
| Girls 5-8 | 1,200-1,800 | 3-5 | 1-1.5 | 1.5-2.5 | 4-6 | 2.5 |
| Boys 5-8 | 1,200-2,000 | 3-5.5 | 1-2 | 1.5-2.5 | 4-6 | 2.5 |
| Girls 9-13 | 1,400-2,200 | 4-6 | 1.5-2 | 1.5-3 | 5-7 | 3 |
| Boys 9-13 | 1,600-2,600 | 5-6.5 | 1.5-2 | 2-3.5 | 5-9 | 3 |
| Girls 14-18 | 1,800-2,400 | 5-6.5 | 1.5-2 | 2.5-3 | 6-8 | 3 |
| Boys 14-18 | 2,000-3,200 | 5.5-7 | 2-2.5 | 2.5-4 | 6-10 | 3 |
Children may need more or less based on activity or health needs. If unsure, talk with a pediatric nutrition expert.
Foods to Encourage
Children thrive when they eat a wide range of wholesome foods from all food groups. Choose nutrient-dense options that are high in vitamins and minerals.
- Protein from lean meat, poultry, eggs, beans, soy foods, and nuts helps with growth and muscle repair.
- Fruits and Vegetables: Aim for several servings of different colored fruits and vegetables each day. Brightly colored vegetables are especially rich in nutrients. Fresh, frozen, or canned (in juice or water, not syrup or heavy salt) all work well. Offer peas, beans, and lentils each week.
- Whole Grains: Whole grain foods (brown rice, oatmeal, whole wheat) provide more fiber, iron, and B vitamins than refined grains. Include foods like whole grain bread, whole wheat pasta, and popcorn.
- Low-Fat Dairy: Dairy or fortified soy drinks provide calcium, vitamin D, and protein. Choose low-fat or fat-free milk, yogurt, and cheese to help limit saturated fat.
Foods and Nutrients to Limit
Limit some foods to support healthy development and help prevent health issues.
- Added Sugar: Sodas, sweetened cereals, candy, and baked goods often have extra sugar. Check food labels and choose cereals and yogurts with little or no added sugar. Water and plain milk are the best drinks. Offer juice in small amounts and make sure it is 100% juice.
- Saturated Fat: Cut back on foods high in saturated fats, such as fatty meats, butter, full-fat dairy, pies, ice cream, pizza, and fried foods. Use vegetable oils like olive or canola instead of butter or lard.
- Sodium (Salt): Processed foods and snacks like chips, pizza, packaged soups, and sandwich meats often have a lot of salt. Cook fresh meals at home when possible and use herbs or spices instead of salt for flavor.
Importance of Balanced Meals and Regular Eating
Plan meals and snacks around all five main food groups:
- Vegetables
- Fruits
- Grains (preferably whole)
- Protein (meat, beans, eggs, soy, nuts)
- Dairy (or fortified soy products)
The approach is similar to the MyPlate model: fill half the plate with fruits and vegetables, a quarter with protein, and a quarter with grains. Add a serving of dairy on the side.
Sample Balanced Plate
| Plate Section | Example Foods |
|---|---|
| Fruits & Vegetables | Carrot sticks, apple slices |
| Grains | Brown rice, whole wheat pasta |
| Protein | Grilled chicken, black beans |
| Dairy | Low-fat milk, plain yogurt |
Tips for Helping Kids Make Healthy Choices
- Mix it up. Offer a variety of foods within each group to keep meals interesting.
- Let them help. Involve children in grocery shopping or making simple recipes.
- Be a role model. Eat healthy foods yourself so kids can follow your example.
- Make water the top drink. Water is the best drink for kids; limit sugary drinks and sodas.
- Watch portion sizes. Check serving sizes for each age group and let kids have seconds if they are active and growing.
Nutrients to Watch Closely
Some nutrients are especially important at certain ages:
- Calcium: Helps build strong bones and teeth. Find it in dairy, dark leafy greens, and soy products.
- Iron: Supports energy, focus, and development. Lean meat, beans, fortified cereals, and spinach are good sources.
- Vitamin D: Works with calcium for bone health. Fortified dairy, eggs, and some fish provide vitamin D.
- Fiber: Keeps digestion healthy. Whole grains, beans, fruits, and vegetables have plenty of fiber.
- Healthy Fats: Aid brain and eye development. Sources include fish like salmon, nuts, seeds, and plant-based oils.
Example of Healthy Snacks
- Low-fat yogurt with sliced fruit
- Veggie sticks and hummus
- Hard-boiled eggs
- Unsweetened applesauce
- Small handful of unsalted nuts (for older children)
- Air-popped popcorn
- Whole grain crackers with low-fat cheese
Takeaway Reminders for Everyday Choices
- Choose whole, unprocessed foods when possible.
- Check nutrition labels for hidden sugars and salt.
- Encourage kids to try new foods often.
- Help them fill their plates with color and variety for the best balance.
Making small changes and healthy swaps over time leads to better eating habits for life. When children help make food choices and join in meal routines, they learn and enjoy healthy eating.
