Children’s Nutrition: Guidelines for a Healthy Diet
You want your child to eat healthy foods, but do you know which nutrients are needed and in what amounts? Here’s a quick overview of guidelines .
Children’s nutrition relies on the same principles as adult nutrition. Every individual requires the same components such as vitamins, minerals, carbohydrates, proteins, and fats, which are known as nutrients. However, children require varying amounts of specific nutrients at different stages of their development.
The best dietary pattern for a child’s growth and development takes into account the child’s age, activity level, and other characteristics. Learn about these basic guidelines for children’s nutrition based on the latest versions of the American dietary guidelines.
Foods that are rich in nutrients and contain low amounts of added sugar, saturated fats, or added salt, or none at all, are considered nutrient-dense foods. Focusing on nutrient-dense foods helps children obtain the nutrients they need while reducing overall calorie intake.
It is important to ensure that children consume nutrient-dense foods such as:
- Protein: Choose lean seafood, lean meats, poultry, eggs, legumes, peas, soy products, unsalted nuts, and grains.
- Fruits: Encourage your child to consume a variety of fresh, canned, frozen, or dried fruits. Look for canned fruits labeled as light syrup or packed in their own juice, indicating low added sugar. Keep in mind that a quarter cup of dried fruit is equivalent to one cup of fresh fruit.
- Vegetables: Offer your child different types of fresh, canned, frozen, or dried vegetables. Choose peas or legumes along with colorful vegetables each week. When selecting canned or frozen vegetables, look for low-sodium options.
- Grains: Choose whole grains such as whole wheat bread or pasta, oatmeal, popcorn, quinoa, brown rice, or barley.
- Milk and dairy products: Encourage your child to consume fat-free or low-fat dairy products, such as milk, yogurt, and cheese. Soy beverages are also considered dairy alternatives.
Aim to reduce your child’s intake of:
- Added sugars: Natural sugars found in fruits and milk are not considered added sugars. However, examples of added sugars include brown sugar, corn syrup, high fructose corn syrup, and honey. Check the nutrition labels and ingredients to avoid added sugars. Choose breakfast cereals with lower amounts of added sugars and avoid sugary drinks and beverages. Also, reduce the amount of juice consumed. If your child prefers juices, make sure they are 100% natural without added sugars.
- Saturated fats: Saturated fats are primarily found in animal-based foods such as red meats, sausages, poultry, butter, and full-fat dairy products. Common sources of saturated fats also include pizza, sandwiches, burgers, and burritos. Sweets such as cakes and ice cream are also common sources of saturated fats. When cooking, explore methods that minimize the use of saturated fats and instead use vegetable oils and nut oils that provide essential fatty acids and vitamin E.
- Salt: Most children in the United States consume excessive amounts of salt in their daily diets. Salt is also known as sodium. Salt can be found in sandwiches, as bread, meat, spices, garnishes, and flavorings contain sodium.
Processed foods such as pizza, pasta dishes, and soups often contain large amounts of salt. Encourage your children to snack on fruits and vegetables instead of potato chips and cookies. Check food labels and choose low-sodium products.
If you have any questions about children’s nutrition or specific concerns about your child’s diet, speak to your child’s pediatrician or a registered dietitian.
Ages 2 to 4: Daily guidelines for girls
| Calories | 1,000 to 1,400, depending on growth and activity level |
| Protein | 2 to 4 ounces |
| Fruits | 1 to 1.5 cups |
| Vegetables | 1 to 1.5 cups |
| Grains | 3 to 5 ounces |
| Dairy | 2 to 2.5 cups |
Ages 2 to 4: Daily guidelines for boys
| Calories | 1,000 to 1,600, depending on growth and activity level |
| Protein | 2 to 5 ounces |
| Fruits | 1 to 1.5 cups |
| Vegetables | 1 to 2 cups |
| Grains | 3 to 5 ounces |
| Dairy | 2 to 2.5 cups |
Ages 5 to 8: Daily guidelines for girls
| Calories | 1,200 to 1,800, depending on growth and activity level |
| Protein | 3 to 5 ounces |
| Fruits | 1 to 1.5 cups |
| Vegetables | 1.5 to 2.5 cups |
| Grains | 4 to 6 ounces |
| Dairy | 2.5 cups |
Ages 5 to 8: Daily guidelines for boys
| Calories | 1,200 to 2,000, depending on growth and activity level |
| Protein | 3 to 5.5 ounces |
| Fruits | 1 to 2 cups |
| Vegetables | 1.5 to 2.5 cups |
| Grains | 4 to 6 ounces |
| Dairy | 2.5 cups |
Ages 9 to 13: Daily guidelines for girls
| Calories | 1,400 to 2,200, depending on growth and activity level |
| Protein | 4 to 6 ounces |
| Fruits | 1.5 to 2 cups |
| Vegetables | 1.5 to 3 cups |
| Grains | 5 to 7 ounces |
| Dairy | 3 cups |
Ages 9 to 13: Daily guidelines for boys
| Calories | 1,600 to 2,600, depending on growth and activity level |
| Protein | 5 to 6.5 ounces |
| Fruits | 1.5 to 2 cups |
| Vegetables | 2 to 3.5 cups |
| Grains | 5 to 9 ounces |
| Dairy | 3 cups |
Ages 14 to 18: Daily guidelines for girls
| Calories | 1,800 to 2,400, depending on growth and activity level |
| Protein | 5 to 6.5 ounces |
| Fruits | 1.5 to 2 cups |
| Vegetables | 2.5 to 3 cups |
| Grains | 6 to 8 ounces |
| Dairy | 3 cups |
Ages 14 to 18: Daily guidelines for boys
| Calories | 2,000 to 3,200, depending on growth and activity level |
| Protein | 5.5 to 7 ounces |
| Fruits | 2 to 2.5 cups |
| Vegetables | 2.5 to 4 cups |
| Grains | 6 to 10 ounces |
| Dairy | 3 cups |
tips to help you limit certain foods for children:
Set clear guidelines: Establish clear guidelines and rules regarding which foods are limited or off-limits for your child. Communicate these guidelines to your child in a positive and age-appropriate manner.
Be a role model: Children often imitate the eating habits of their parents and caregivers. Set a good example by following a balanced and healthy diet yourself. Show your child that you also limit certain foods for your own well-being.
Educate about healthy choices: Teach your child about the importance of making healthy food choices. Explain the benefits of nutritious foods and the potential drawbacks of excessive consumption of certain foods. Encourage them to choose healthier alternatives.
Offer alternatives: Instead of completely restricting certain foods, provide healthier alternatives. For example, replace sugary snacks with fresh fruits, or offer baked or grilled options instead of fried foods. Gradually introduce and promote healthier options to replace the limited foods.
Control portion sizes:
If there are foods that you want to limit, such as sweets or high-fat snacks, control the portion sizes. Allow your child to enjoy these foods occasionally, but in smaller portions. This helps in moderating their intake while still allowing for occasional treats.
Create a supportive environment: Ensure that your home environment supports healthy eating habits. Keep limited foods out of sight or don’t stock them in your pantry. Instead, make healthier options easily accessible and visible, such as having a fruit bowl on the counter.
Involve children in meal planning and preparation: Engage your child in meal planning and preparation. Let them be part of the process by allowing them to choose healthy ingredients and assist in cooking. This can increase their interest in nutritious foods and empower them to make healthier choices.
Encourage mindful eating: Teach your child to eat mindfully by focusing on the taste, texture, and enjoyment of their food. Encourage them to eat slowly, savor their meals, and listen to their body’s hunger and fullness cues. This can help prevent overeating or mindless snacking.
Provide a variety of nutritious foods: Offer a wide variety of nutritious foods to your child. By providing a balanced and diverse diet, you can help them develop a preference for healthier options and reduce the desire for limited foods.
Seek professional guidance if needed: If you’re having difficulty in managing your child’s food choices or if you have concerns about their eating habits, consider seeking guidance from a pediatrician or a registered dietitian. They can provide personalized advice and support to address your specific concerns.
What if my child is intolerant or allergic to certain foods?
It may be more difficult to eat a wide variety of healthy foods if your child is allergic or intolerant to certain foods, such as lactose in dairy products. Your doctor or dietitian can advise you about how to manage food allergies or intolerances while maintaining a healthy diet.
