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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.

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.

What are the 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

breathing problems

joint pain

high blood pressure

high cholesterol

nonalcoholic fatty liver disease

type 2 diabetes

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

low self-esteem

depression

eating disorders

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

How can I 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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