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Nutrition
Health Tips for kids
You want your child to eat healthy foods, but do you know which
nutrients are needed and in what amounts?
Introduction
Nutrition for kids is based on the same ideas as nutrition for adults.
Everyone needs the same types of things, such as Vitamins, minerals,
carbohydrates, protein and fat. These are called nutrients. Children
need different amounts of specific nutrients at different ages.
The best eating pattern for a child's growth and development considers
the child's age, activity level and other characteristics. Check out
these nutrition basics for kids, based on the latest Dietary Guidelines
for Americans.
Food packed with nutrients — with no or limited sugar, saturated fat, or
salt added to it — is considered nutrient dense. Focusing on
nutrient-dense foods helps kids get the nutrients they need while
limiting overall calories.
Consider these nutrient-dense foods:
-
Protein. Choose seafood, lean meat and poultry, eggs,
beans, peas, soy products, and unsalted nuts and seeds.
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Fruits. Encourage your child to eat a variety of fresh,
canned, frozen or dried fruits. Look for canned fruit that says it's
light or packed in its own juice. This means it's low in added
sugar. Keep in mind that 1/4 cup of dried fruit counts as one
serving of fruit.
-
Vegetables. Serve a variety of fresh, canned, frozen or
dried vegetables. Choose peas or beans, along with colorful
vegetables each week. When selecting canned or frozen vegetables,
look for ones that are lower in sodium.
-
Grains. Choose whole grains, such as whole-wheat bread or
pasta, oatmeal, popcorn, quinoa, or brown or wild rice.
-
Dairy. Encourage your child to eat and drink fat-free or
low-fat dairy products, such as milk, yogurt and cheese. Fortified
soy beverages also count as dairy.
Aim to limit your child's calories from:
-
Added sugar. Naturally occurring sugars, such as those in
fruit and milk, aren't added sugars. Examples of added sugars
include brown sugar, corn sweetener, corn syrup and honey. To avoid
added sugar, check nutrition labels. Choose cereals with minimal
added sugars. Avoid sodas and other drinks with added sugars. Limit
juice servings. If your child drinks juice, make sure it's 100%
juice without added sugars.
-
Saturated fats. Saturated fats mainly come from animal
sources of food, such as red meat, hot dogs, poultry, butter and
other full-fat dairy products. Pizza, sandwiches, burgers and
burritos are a common source of saturated fat. Desserts such as
cakes and ice cream are another common source of saturated fat. When
cooking, look for ways to replace saturated fats with vegetable and
nut oils, which provide essential fatty acids and Vitamin E.
-
Salt. Most children in the United States have too much salt
in their daily diets. Another name for salt is sodium. Salt can hide
in sandwiches, where the sodium in bread, meat, condiments and
toppings adds up. Processed foods, such as pizza, pasta dishes and
soup, often have high amounts of salt. Encourage snacking on fruits
and vegetables instead of chips and cookies. Check nutrition labels
and look for products low in sodium.
If you have questions about nutrition for kids or specific concerns
about your child's diet, talk to your child's health care provider or a
registered dietitian.
Nutritional guidelines for kids
The five major food groups offer different types of nutrients, and kids
need them in the proper proportions.
If you emphasize a balanced plate, you won’t need to keep such a strict
focus on the number of servings of each food group. “Try to focus on
serving balanced meals and snacks throughout the day,”
But what does that mean, exactly? A balanced plate, as modeled by the
U.S. Department of Agriculture’s MyPlate
tool, is made up of:
- Half produce (fruits and veggies)
- One-quarter protein.
- One-quarter starch.
- A serving of dairy on the side.
You can use the MyPlate to get more personalized recommendations for
your child. But here’s a general breakdown of how much of each food
children should each day and suggested portion sizes for kids in each
age group.
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 |
Helping Your Child Who Is Overweight
Children gain weight as they grow and develop, so it’s not always easy
to tell if your child is overweight.
For some children, extra weight goes away as they grow taller. But some
children who continue to gain too much weight over time may develop obesity.
Obesity is a disease that increases the risk of developing many health
problems. Having obesity as a child or teen also makes it more
likely your child will have obesity and related health problems as an
adult.
As a parent or other caregiver, you may be able to help your child reach
and stay at a healthy
weight by working together to adopt healthy lifestyle habits, such
as
- consuming healthy foods and beverages
- being physically active every day
- limiting screen time
- getting enough sleep
If you’re not sure what changes to make, ask a health care professional
for guidance. Your child’s doctor, a nurse practitioner, a registered
dietitian, a weight-control specialist, or another health care
professional can identify lifestyle habits that support healthy child
growth and development. These habits may also help your child reach and
stay at a healthy weight. A health care professional can also discuss
other treatments for overweight and obesity that may help your child
reach a healthy weight.
How common are overweight and obesity among children?
Overweight and obesity are common among children and teens in the United
States. Among young people ages 2 to 19 years, about
- 16.1% are overweight
- 19.7% have obesity
Obesity rates increase as children get older. Obesity is also more
common among children from certain racial and ethnic minority groups.
Among children and teens ages 2 to 19, obesity affects about
- 26.2% of Hispanic youth
- 24.8% of non-Hispanic Black youth
- 16.6% of non-Hispanic White youth
- 9.0% of non-Hispanic Asian youth
What causes overweight and obesity in children?
Many factors can contribute to overweight and obesity in children,
including
- genes and family history
- regularly taking in more calories from foods and beverages than
their bodies need
- not getting enough physical activity
- not getting enough sleep
- some medical conditions and medicines
A child’s weight can also be affected by the mother’s pregnancy. If a
mother has obesity or gains too much weight during pregnancy, it
increases the chance that the child will be born larger than expected
and develop obesity later in life.
Health risks of being overweight or having obesity?
Being overweight or having obesity can increase the chances that your
child may develop health problems, such as
Some children who are overweight or have obesity may experience
weight-related teasing or bullying, which can affect their mental
health. Children with overweight or obesity may have a higher risk of
developing mental health problems, including
How can I tell if my child is overweight?
One way to find out if your child is at a healthy weight is by
calculating his or her body
mass index (BMI), a measurement based on a person’s height and
weight. The next step is to compare your child’s BMI with the BMI of
other children who are the same age and sex, based on growth charts from
the Centers for Disease Control and Prevention (CDC). This will give
your child’s “BMI-for-age percentile,” a number that can tell you if
your child is underweight, is at a healthy weight, is overweight, or has
obesity.
Does my child need to lose weight?
If you are worried about your child’s weight, talk with your health care
professional. In many cases, children who are overweight don’t need to
lose weight, but they need to gain weight more slowly as they continue
to grow in height. To determine if your child weighs too much or is
gaining weight too quickly, your health care professional will consider
many factors, such as
- your child’s age, weight, height, and BMI-for-age percentile
- your child’s overall health
- how fast your child is growing
- whether your child has any weight-related health problems, such as
high blood pressure or high cholesterol
- your child’s family history of obesity and related health problems
Help my child reach and stay at a healthy weight?
Your child may be able to reach and stay at a healthy weight if you help
them adopt healthier lifestyle habits, such as following a healthy
eating plan, getting regular physical activity, limiting screen time,
and getting enough sleep.
Eating plan
Children need meals and snacks that are high in nutrients to help them
grow. The Dietary
Guidelines for Americans, 2020–2025 recommend that children consume a
variety of foods and beverages, including
- fruits and vegetables
- whole grains
- fat-free or low-fat dairy products or nondairy beverages fortified
with added calcium, Vitamin
A, and Vitamin
D
- foods high in protein
The guidelines also recommend children limit foods and beverages that
are high in added
sugars, saturated
fat, and sodium
or salt. These foods and beverages can add a lot of extra calories
without adding much nutrition. Here are some tips for replacing them
with healthier options.
- Eat fast food less often. When you do, order healthier side
dishes—such as soup or fruit salad—instead of fries.
- Replace high-fat protein foods—such as sausage and fried
chicken—with leaner options, such as turkey breast, beans, or tofu.
- Replace highly processed foods with whole foods like fruits,
vegetables, whole grains, nuts, and seeds.
- Instead of sugary sodas, serve water, low-fat or fat-free milk, or
fortified nondairy beverages.
- Place healthy foods and beverages where they are easy to see and
reach. Keep high-calorie foods and beverages out of sight—or don’t
buy them at all. Replace the cookie jar with a fruit bowl.
If your child is overweight or is gaining weight too quickly, cutting
back on high-calorie foods and beverages can help. Here are some ways to
help your child cut back on extra calories.
- To prevent snacking throughout the day, make sure your child eats
regular meals, starting with a healthy breakfast.
- Learn about age-appropriate portion
sizes and how to avoid serving oversized portions. Repackage
high-calorie snacks in smaller containers.
- Avoid letting your child eat in front of the television, computer,
or other electronic devices.
Childhood is the ideal time to develop healthy eating habits that your
child can carry into adulthood. To help your child develop a healthy
attitude toward food and eating
- Don’t make your child finish all the food on the plate.
- Don’t use food to reward or punish your child. Promising dessert for
eating vegetables sends a message that vegetables are less valuable
than dessert.
Physical activity
The Physical
Activity Guidelines for Americans, 2nd edition recommend
that children ages 3 to 5 be physically active throughout the day to
help them grow and develop.
Older children ages 6 to 17 should get at least 1 hour of physical
activity every day. Their activities should include
- aerobic activities, such as running, biking, or dancing.
- activities that strengthen the muscles, such as climbing on
playground equipment or playing games such as tug of war. These
muscle-strengthening activities should be part of your child’s
physical activity at least 3 days a week.
- activities that strengthen the bones, such as jumping rope or
playing basketball. Bone-strengthening activities should be part of
your child’s physical activity at least 3 days a week.
As a parent or other caregiver, you can play a key role in helping
your child be more active. Options for adding more physical activity
to your child’s daily routine include
- organized sports—including team sports—and fitness activities
- active play, including group walks, biking, outdoor activities and
chores, and dog walking
- walking or biking to nearby places, rather than driving or using
public transportation
- Print an
Activity log
for your childs use.
Screen time
Research suggests that kids who spend a lot of time watching television
and who have a television in their bedrooms may have a higher risk of
having childhood obesity. Experts
recommend limiting how much time children spend watching television,
playing video games, or using smartphones or other devices when not
using them for schoolwork.
An easy rule of thumb is to limit screen time not spent on schoolwork to
1 to 2 hours per day. Another
option is to set screen time limits for each person in your household.
The American Academy of Pediatrics suggests that parents and other
caregivers of children ages 5 and older work with a health care
professional to create a Family
Media Use Plan
To limit your child’s screen time
- Turn off televisions and other media when not in use.
- Turn off all entertainment while your child is doing homework.
- Keep bedrooms and mealtimes screen-free for everyone in your
household.
- Don’t eat while watching television or using other screens.
Sleep habits
Just like following a healthy eating plan and engaging in regular
physical activity, getting enough sleep is important for your child’s
mental and physical health. Getting enough sleep can help your child do
well in school, fight off illnesses and infections, and reach and
maintain a healthy weight.
Children need more sleep than adults. Recommended sleep time varies by
age. The table below shows the
amount of sleep recommended for each age group.
Recommended sleep time for children
and teens
Age |
Recommended Hours
of Sleep a Day |
4 to 12 months |
12–16 hours |
1 to 2 years |
11–14 hours |
3 to 5 years |
10–13 hours |
6 to 12 years |
9–12 hours |
13 to 18 years |
8–10 hours |
Having a television, computer, or mobile device in the
bedroom—or spending a lot of time using these devices during
the day—may delay or disrupt your child’s sleep. The blue
light from screens can block the production of
a hormone called melatonin that supports healthy sleep, especially when children
have screen time before bedtime. Viewing media content that is exciting
or engaging may also keep children awake past their bedtimes.
To help your child get enough sleep at night
- Keep televisions, video games, mobile phones, and other screens out
of your child’s bedroom.
- Set a bedtime that will allow your child to get a full night of
sleep.
- Provide a calm atmosphere for sleep before bedtime.
- Help your child avoid screen time in the hour before bedtime.
How can I support my child?
Serving healthy foods to your kids is an important piece of
the nutrition equation. But it’s just as critical that you
equip your kids with the right information to follow a
healthy diet as they get older.
Teach your child about healthy choices
Talk with your child about health, including
- Modeling healthy eating behaviors.
- Eating balanced, nutritious meals as a family.
- Encouraging snacks like fruit, veggies and Greek yogurt
over candy and chips.
- Having healthy foods available at home so they’re easily
accessible.
Limit kids’ sugar
No, sugar is definitely not one
of the five food groups, but it’s an important topic in any
discussion about nutrition.
Too much sugar plays a role in kids’ moods, activity and
hyperactivity levels, and it also puts them at risk for
insulin resistance, prediabetes and Type
2 diabetes. That’s why the American Academy of
Pediatrics recommends that children under 2 years old don’t
consume any added sugar at all, while kids 2 and older
should have no more than 25 grams (or 6 teaspoons) of added
sugar per day.
You really want to avoid excess sugar, Natural sugars from
foods like fruit and vegetables are OK, but try to stay away
from added or extra sugars. Consume those sparingly or opt
for products without added sugars.
When looking at food labels, choose foods with little to no
added sugar, when possible. Added sugars are now listed
separately on food labels, which makes them easy to find.
Be a good role model
Children are good learners, and they often copy what they see. Be a good
role model by making healthy lifestyle choices yourself.
- Adopt healthy lifestyle habits, and encourage your loved ones to do
the same.
- Buy fewer foods and beverages that can lead to weight gain,
including sugar-sweetened drinks and snacks high in fat and sugar.
When buying these items for a special event, remove them as soon as
the event is over.
- Get the whole family involved in building healthy eating, drinking,
physical activity, and sleep habits. Everyone benefits, and your
child won’t feel singled out.
Be supportive
Children need support, understanding, and encouragement from caring
adults. Their feelings about themselves are often based on how they
think their parents and other caregivers feel about them. Tell your
child that they are loved, special, and important.
Studies suggest that a parenting style that combines setting rules and
limits with warmth—called authoritative parenting—may help children
adopt healthy behaviors that support a healthy weight. Children
in homes that use this style of parenting tend to understand authority
and rules, but also feel comfortable seeking support from their
caregivers.
Motivate your child to make healthy lifestyle choices by
- listening to your child’s concerns
- encouraging healthy behaviors and setting limits for less healthy
choices
- making it easier to choose healthy foods and beverages by keeping
less healthy options out of your home
- helping your child set goals for physical activity and healthy
eating, and tracking their progress
- rewarding your child’s successes with praise and love
- sharing information about these lifestyle choices with other
caregivers, such as babysitters or grandparents, so they can also
help your child adopt the new behaviors
What other treatments may help my child reach a healthy weight?
Your health care professional may recommend a weight-loss plan tailored
to your child’s needs or refer you to a weight-management specialist or
a registered dietitian. Your local hospital, a community health clinic,
or the health department may offer weight-management programs for
children and teens or have information about where your child can enroll
in one. Don’t put your child on a weight-loss plan without the help of
your health care professional.
If your child is 12 or older and has obesity, ask your health care
professional about other treatment options, such as
- weight-management medicines for children ages 12 and older
- weight-loss surgery, also called bariatric and metabolic
surgery, for teens ages 13 and older
Treatments such as medicines and surgery don’t replace lifestyle changes
as a way for your child to lose weight. These treatments work best when
your child is physically active and consumes healthy foods and
beverages.
One Final Note..
Nutrition, fitness, sleep and checkups are key for
children's health. Teach your child early to move more and sit less for
physical and mental health. Enjoy active hobbies together to
set a good example. Also help your child get enough rest.
Good sleep habits will serve your child well for years to
come. A balanced diet gives children fuel for growth and activity.
Encourage your child to eat nutritious foods. Learn which
nutrients are key and in what amounts and how the guidelines
change as your child grows older. Regular doctor visits for checkups and vaccines are vital
too. Share any concerns you have about your child's health
with a member of your child's health care team. Keeping your child safe, from installing a car seat to
teaching hand-washing, is a big part of caregiving. And
talking about social and school issues grows in importance
as your child ages.
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