NUTRITION FOR KIDS: Guidelines for a healthy diet
Introduction
Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. What's different about nutrition for kids, however, is the amount of specific nutrients needed at different ages.
So what's the best formula to fuel your child's growth and development? Click on the tabs to the left for nutrition basics for girls and boys at various ages, based on dietary guidelines published by the Institute of Medicine.
If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's doctor or a registered dietitian.
Ages 2 to 3: Girls and boys
| Calories | 1,000 to 1,400, depending on growth and activity level |
| Protein | 5 to 20% of daily calories (13 to 50 grams for 1,000 daily calories) |
| Carbohydrates | 45 to 65% of daily calories (113 to 163 grams for 1,000 daily calories) |
| Total fat | 30 to 40% of daily calories (33 to 44 grams for 1,000 daily calories) |
| Sodium | 1,000 milligrams a day |
| Fiber | 19 grams a day |
| Calcium | 500 milligrams a day |
Ages 4 to 8: Girls
| Calories | 1,200 to 1,800, depending on growth and activity level |
| Protein | 10 to 30% of daily calories (30 to 90 grams for 1,200 daily calories) |
| Carbohydrates | 45 to 65% of daily calories (135 to 195 grams for 1,200 daily calories) |
| Total fat | 25 to 35% of daily calories (33 to 47 grams for 1,200 daily calories) |
| Sodium | 1,200 milligrams a day |
| Fiber | 25 grams a day |
| Calcium | 800 milligrams a day |
Ages 4 to 8: Boys
| Calories | 1,400 to 2,000, depending on growth and activity level |
| Protein | 10 to 30% of daily calories (35 to 105 grams for 1,400 daily calories) |
| Carbohydrates | 45 to 65% of daily calories (158 to 228 grams for 1,400 daily calories) |
| Total fat | 25 to 35% of daily calories (39 to 54 grams for 1,400 daily calories) |
| Sodium | 1,200 milligrams a day |
| Fiber | 25 grams a day |
| Calcium | 800 milligrams a day |
Ages 9 to 13: Girls
| Calories | 1,600 to 2,200, depending on growth and activity level |
| Protein | 10 to 30% of daily calories (40 to 120 grams for 1,600 daily calories) |
| Carbohydrates | 45 to 65% of daily calories (180 to 260 grams for 1,600 daily calories) |
| Total fat | 25 to 35% of daily calories (44 to 62 grams for 1,600 daily calories) |
| Sodium | 1,500 milligrams a day |
| Fiber | 26 grams a day |
| Calcium | 1,300 milligrams a day |
Ages 9 to 13: Boys
| Calories | 1,800 to 2,600, depending on growth and activity level |
| Protein | 10 to 30% of daily calories (45 to 135 grams for 1,800 daily calories) |
| Carbohydrates | 45 to 65% of daily calories (203 to 293 grams for 1,800 daily calories) |
| Total fat | 25 to 35% of daily calories (50 to 70 grams for 1,800 daily calories) |
| Sodium | 1,500 milligrams a day |
| Fiber | 31 grams a day |
| Calcium | 1,300 milligrams a day |
Ages 14 to 18: Girls
| Calories | 1,800 to 2,400, depending on growth and activity level |
| Protein | 10 to 30% of daily calories (45 to 135 grams for 1,800 daily calories) |
| Carbohydrates | 45 to 65% of daily calories (203 to 293 grams for 1,800 daily calories) |
| Total fat | 25 to 35% of daily calories (50 to 70 grams for 1,800 daily calories) |
| Sodium | 1,500 milligrams a day |
| Fiber | 26 grams a day |
| Calcium | 1,300 milligrams a day |
Ages 14 to 18: Boys
| Calories | 2,200 to 3,200, depending on growth and activity level |
| Protein | 10 to 30% of daily calories (55 to 165 grams for 2,200 daily calories) |
| Carbohydrates | 45 to 65% of daily calories (248 to 358 grams for 2,200 daily calories) |
| Total fat | 25 to 35% of daily calories (61 to 86 grams for 2,200 daily calories) |
| Sodium | 1,500 milligrams a day |
| Fiber | 38 grams a day |
| Calcium | 1,300 milligrams a day |
