Nutritional Needs Of Children
Kids & Adults both need the proper nutrients to fuel their bodies for the day. The nutrients that are needed can be split up into 5 basic categories: Proteins, Fruits, Vegetables, Grains, & Dairy.
Proteins
Proteins are used in the body to build muscle, bones, cartilage, & skin.
Protein Sources & Examples:
- Seafood: Salmon
- Meats: Beef
- Poultry: Chicken (not breaded)
- Nuts: Unsalted Almonds
- Beans: Chickpeas
Daily Protein Intake based on Age in Ounces:
Ages 2 to 3: 2-4 oz
Ages 4 to 8 Girls: 3-5 oz
Ages 4 to 8 Boys: 3-5.5 oz
Ages 9 to 13 Girls: 4-6 oz
Ages 9 to 13 Boys: 5-6.5 oz
Ages 14 to 18 Girls: 5-6.5 oz
Ages 14 to 18 Boys: 5.5-7 oz
Protein Sources & Examples:
- Seafood: Salmon
- Meats: Beef
- Poultry: Chicken (not breaded)
- Nuts: Unsalted Almonds
- Beans: Chickpeas
Daily Protein Intake based on Age in Ounces:
Ages 2 to 3: 2-4 oz
Ages 4 to 8 Girls: 3-5 oz
Ages 4 to 8 Boys: 3-5.5 oz
Ages 9 to 13 Girls: 4-6 oz
Ages 9 to 13 Boys: 5-6.5 oz
Ages 14 to 18 Girls: 5-6.5 oz
Ages 14 to 18 Boys: 5.5-7 oz
Fruits
Fruits are sources of fiber & vitamin C for the body, which helps growth and repair of all tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
Fruits:
- Whole Fruits
- Dried Fruits
- Canned Fruits*
- Fruit Juice**
*Canned Fruit should say it is packaged in its own juice & therefore does not contain added sugar
**Fruit Juices should be 100% Juice & contain no added sugars
Daily Fruit Intake based on Age in Cups:
Ages 2 to 3: 1-1.5 c.
Ages 4 to 8 Girls: 1-1.5 c.
Ages 4 to 8 Boys: 1-2 c.
Ages 9 to 13 Girls: 1.5-2 c.
Ages 9 to 13 Boys: 1.5-2 c.
Ages 14 to 18 Girls: 1.5-2 c.
Ages 14 to 18 Boys: 2-2.5 c.
Fruits:
- Whole Fruits
- Dried Fruits
- Canned Fruits*
- Fruit Juice**
*Canned Fruit should say it is packaged in its own juice & therefore does not contain added sugar
**Fruit Juices should be 100% Juice & contain no added sugars
Daily Fruit Intake based on Age in Cups:
Ages 2 to 3: 1-1.5 c.
Ages 4 to 8 Girls: 1-1.5 c.
Ages 4 to 8 Boys: 1-2 c.
Ages 9 to 13 Girls: 1.5-2 c.
Ages 9 to 13 Boys: 1.5-2 c.
Ages 14 to 18 Girls: 1.5-2 c.
Ages 14 to 18 Boys: 2-2.5 c.
Vegetables
Vegetables provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. When eating veggies, one should aim to eat a variety including: greens, oranges/reds, starchy.
Vegetables:
-Whole Veggies
-Canned Veggies
-Dried Veggies
-Frozen Veggies*
*When selecting a frozen veggie, make sure to check that it is low in sodium, which can be found on the food label
Daily Veggie Intake based on Age in Cups:
Ages 2 to 3: 1-1.5 c.
Ages 4 to 8 Girls: 1.5-2.5 c.
Ages 4 to 8 Boys: 1.5-2.5 c.
Ages 9 to 13 Girls: 1.5-3 c.
Ages 9 to 13 Boys: 1.5-3.5 c.
Ages 14 to 18 Girls: 2.5-3 c.
Ages 14 to 18 Boys: 2.5-4 c.
Vegetables:
-Whole Veggies
-Canned Veggies
-Dried Veggies
-Frozen Veggies*
*When selecting a frozen veggie, make sure to check that it is low in sodium, which can be found on the food label
Daily Veggie Intake based on Age in Cups:
Ages 2 to 3: 1-1.5 c.
Ages 4 to 8 Girls: 1.5-2.5 c.
Ages 4 to 8 Boys: 1.5-2.5 c.
Ages 9 to 13 Girls: 1.5-3 c.
Ages 9 to 13 Boys: 1.5-3.5 c.
Ages 14 to 18 Girls: 2.5-3 c.
Ages 14 to 18 Boys: 2.5-4 c.
Grains
Whole grains provide vital nutrients to the body including, protein, fiber, B vitamins, antioxidants, & some minerals. When eating grains, you want to try to avoid consuming refined grains like white bread & pasta.
Whole Grains:
- Whole wheat bread
-Oatmeal
-Quinoa
-Brown rice
Daily Grain Intake based on Age in Ounces:
Ages 2 to 3: 3-5 oz
Ages 4 to 8 Girls: 4-6 oz
Ages 4 to 8 Boys: 4-6 oz
Ages 9 to 13 Girls: 5-7 oz
Ages 9 to 13 Boys: 5-9 oz
Ages 14 to 18 Girls: 6-8 oz
Ages 14 to 18 Boys: 6-10 oz
Whole Grains:
- Whole wheat bread
-Oatmeal
-Quinoa
-Brown rice
Daily Grain Intake based on Age in Ounces:
Ages 2 to 3: 3-5 oz
Ages 4 to 8 Girls: 4-6 oz
Ages 4 to 8 Boys: 4-6 oz
Ages 9 to 13 Girls: 5-7 oz
Ages 9 to 13 Boys: 5-9 oz
Ages 14 to 18 Girls: 6-8 oz
Ages 14 to 18 Boys: 6-10 oz
Dairy
Milk & Dairy are nutrient rich foods because they contain significant amounts of Calcium, which helps with bone development, & Vitamin D.
Dairy:
-Milk
-Cheese
-Yogurt*
*When selecting a dairy products, make sure to check the amount of sugar, which can be found on the food label, because many products contain excess added sugars.
Daily Dairy Intake based on Age in Cups:
Ages 2 to 3: 2 c.
Ages 4 to 8 Girls: 2.5 c.
Ages 4 to 8 Boys: 2.5 c.
Ages 9 to 13 Girls: 2.5 c.
Ages 9 to 13 Boys: 3 c.
Ages 14 to 18 Girls: 3 c.
Ages 14 to 18 Boys: 3 c.
Dairy:
-Milk
-Cheese
-Yogurt*
*When selecting a dairy products, make sure to check the amount of sugar, which can be found on the food label, because many products contain excess added sugars.
Daily Dairy Intake based on Age in Cups:
Ages 2 to 3: 2 c.
Ages 4 to 8 Girls: 2.5 c.
Ages 4 to 8 Boys: 2.5 c.
Ages 9 to 13 Girls: 2.5 c.
Ages 9 to 13 Boys: 3 c.
Ages 14 to 18 Girls: 3 c.
Ages 14 to 18 Boys: 3 c.