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FOOD AND NUTRITION
CENTER
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Healthy eating habits
mean eating the right amounts of the right kinds
of food. Here is an easy guide, by age, to help
you ensure your kids are eating healthy,
age-appropriate portions of the foods they need
each day.
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Food
& Nutrition Center |
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Related
links |
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Toddlers
ages 2 to 3 |
Ages 4 to 8 |
Ages 9 to 13 |
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Girls |
Boys |
Girls |
Boys |
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Calories
(add 200 - 400 for very active kids) |
1,000 |
1,200 |
1,400 |
1,600 |
1,800 |
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Grains
(at least half from whole grains) |
1.5 cups |
2 cups |
2.5 cups |
3 cups |
3.5 cups |
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Vegetables
(include dark green and yellow) |
0.5 cups
or more |
1 cup or more |
1.5 cups |
2 cups |
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Fruit
(at least half as whole fruit) |
0.75 cups
or more |
1 cup or more
(no more than 6 ounces of fruit juice a day) |
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Low-fat
dairy (milk, yogurt,
cheese, or nondairy alternatives) |
2 cups |
2 to 3 cups |
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Lean
meat, poultry,
seafood, eggs |
2 oz |
3 oz |
4 oz |
5 oz |
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Beans,
peas |
about 2
Tbsp
(1 cup/week) |
about 4
Tbsp
(2 cups/week) |
5 Tbsp |
7 Tbsp |
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Plant
oils
(olive, canola, seed and nut oils) |
about 1
Tbsp |
about 1.5 to 2 Tbsp (more for active
kids who can use the calories) |
  
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