Nutrition for kids: Guidelines for a healthy diet
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Introduction
You want your child to eat healthy, but what makes up a healthy diet? Which nutrients are necessary and in what amounts?
Nutrition for kids essentially is the same as nutrition for adults. In fact, everyone, regardless of age, needs the same types of nutrients — such as, carbohydrates, protein, fat, vitamins and minerals — just in different amounts.
So what's the best formula to fuel your child's growth and development? Click on the tabs to the left for the recommended nutrients within the different age groups. If you have concerns specific to your child's diet, talk to your doctor or a registered dietitian.
2 to 3 years
Girls and boys ages 2 to 3
| Calories | 1,000 to 1,400, depending on age and activity level |
| Protein | 5% to 20% of daily calories |
| Carbohydrates | 45% to 65% of daily calories (at least 130 grams) |
| Total fat | 30% to 40% of daily calories |
| Sodium | 1,000 milligrams a day |
| Fiber | 19 grams a day |
| Calcium | 500 milligrams a day |
4 to 8 years: Girls
Girls ages 4 to 8
| Calories | 1,200 to 1,800, depending on age and activity level |
| Protein | 10% to 30% of daily calories |
| Carbohydrates | 45% to 65% of daily calories (at least 130 grams) |
| Total fat | 25% to 35% of daily calories |
| Sodium | 1,200 milligrams a day |
| Fiber | 25 grams a day |
| Calcium | 800 milligrams a day |
4 to 8 years: Boys
Boys ages 4 to 8
| Calories | 1,400 to 2,000, depending on age and activity level |
| Protein | 10% to 30% of daily calories |
| Carbohydrates | 45% to 65% of daily calories (at least 130 grams) |
| Total fat | 25% to 35% of daily calories |
| Sodium | 1,200 milligrams a day |
| Fiber | 25 grams a day |
| Calcium | 800 milligrams a day |
9 to 13 years: Girls
Girls ages 9 to 13
| Calories | 1,600 to 2,200, depending on age and activity level |
| Protein | 10% to 30% of daily calories |
| Carbohydrates | 45% to 65% of daily calories (at least 130 grams) |
| Total fat | 25% to 35% of daily calories |
| Sodium | 1,500 milligrams a day |
| Fiber | 26 grams a day |
| Calcium | 1,300 milligrams a day |
9 to 13 years: Boys
Boys ages 9 to 13
| Calories | 1,800 to 2,600, depending on age and activity level |
| Protein | 10% to 30% of daily calories |
| Carbohydrates | 45% to 65% of daily calories (at least 130 grams) |
| Total fat | 25% to 35% of daily calories |
| Sodium | 1,500 milligrams a day |
| Fiber | 31 grams a day |
| Calcium | 1,300 milligrams a day |
14 to 18 years: Girls
Girls ages 14 to 18
| Calories | 1,800 to 2,400, depending on age and activity level |
| Protein | 10% to 30% of daily calories |
| Carbohydrates | 45% to 65% of daily calories (at least 130 grams) |
| Total fat | 25% to 35% of daily calories |
| Sodium | 1,500 milligrams a day |
| Fiber | 26 grams a day |
| Calcium | 1,300 milligrams a day |
14 to 18 years: Boys
Boys ages 14 to 18
| Calories | 2,200 to 3,200, depending on age and activity level |
| Protein | 10% to 30% of daily calories |
| Carbohydrates | 45% to 65% of daily calories (at least 130 grams) |
| Total fat | 25% to 35% of daily calories |
| Sodium | 1,500 milligrams a day |
| Fiber | 38 grams a day |
| Calcium | 1,300 milligrams a day |
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