diet plan for growing children
Answers
Consider these nutrient-dense foods:
Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice without added sugars and limit his or her servings. Look for canned fruit that says it's light or packed in its own juice, meaning it's low in added sugar. Keep in mind that one-quarter cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories.
Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.
Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.
Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.
Aim to limit your child's calories from:
Added sugar. Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others.
Saturated and trans fats. Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil.
If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's doctor or a registered dietitian.
Ages 2 to 3: Daily guidelines for girls and boys
Calories 1,000-1,400, depending on growth and activity level
Protein 2-4 ounces
Fruits 1-1.5 cups
Vegetables 1-1.5 cups
Grains 3-5 ounces
Dairy 2 cups
Ages 4 to 8: Daily guidelines for girls
Calories 1,200-1,800, depending on growth and activity level
Protein 3-5 ounces
Fruits 1-1.5 cups
Vegetables 1.5-2.5 cups
Grains 4-6 ounces
Dairy 2.5 cups
Ages 4 to 8: Daily guidelines for boys
Calories 1,200-2,000, depending on growth and activity level
Protein 3-5.5 ounces
Fruits 1-2 cups
Vegetables 1.5-2.5 cups
Grains 4-6 ounces
Dairy 2.5 cups
Ages 9 to 13: Daily guidelines for girls
Calories 1,400-2,200, depending on growth and activity level
Protein 4-6 ounces
Fruits 1.5-2 cups
Vegetables 1.5-3 cups
Grains 5-7 ounces
Dairy 3 cups
Ages 9 to 13: Daily guidelines for boys
Calories 1,600-2,600, depending on growth and activity level
Protein 5-6.5 ounces
Fruits 1.5-2 cups
Vegetables 2-3.5 cups
Grains 5-9 ounces
Dairy 3 cups
Ages 14 to 18: Daily guidelines for girls
Calories 1,800-2,400, depending on growth and activity level
Protein 5-6.5 ounces
Fruits 1.5-2 cups
Vegetables 2.5-3 cups
Grains 6-8 ounces
Dairy 3 cups
Ages 14 to 18: Daily guidelines for boys
Calories 2,000-3,200, depending on growth and activity level
Protein 5.5-7 ounces
Fruits 2-2.5 cups
Vegetables 2.5-4 cups
Grains 6-10 ounces
Dairy 3 cups
Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice without added sugars and limit his or her servings. Look for canned fruit that says it's light or packed in its own juice, meaning it's low in added sugar. Keep in mind that one-quarter cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories.
Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.
Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.
Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.
Aim to limit your child's calories from:
Added sugar. Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others.
Saturated and trans fats. Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil.
If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's doctor or a registered dietitian.
Ages 2 to 3: Daily guidelines for girls and boys Calories 1,000-1,400, depending on growth and activity level Protein2-4 ounces Fruits1-1.5 cups Vegetables1-1.5 cups Grains3-5 ounces Dairy 2 cups Ages 4 to 8: Daily guidelines for girls Calories1,200-1,800, depending on growth and activity level Protein3-5 ounces Fruits1-1.5 cupsVegetables1.5-2.5 cups Grains 4-6 ounces Dairy2.5 cups Ages 4 to 8: Daily guidelines for boys Calories1,200-2,000, depending on growth and activity level Protein3-5.5 ouncesFruits1-2 cupsVegetables1.5-2.5 cups Grains 4-6 ounces Dairy2.5 cupsAges 9 to 13: Daily guidelines for girls Calories1,400-2,200, depending on growth and activity level Protein 4-6 ounces Fruits1.5-2 cupsVegetables1.5-3 cups Grains5-7 ounces Dairy 3 cup