Nutrition for kids

You want your child to eat healthy foods, but what makes up a healthy diet? Which nutrients are necessary and in what amounts?
Nutrition for kids is in some ways similar to nutrition for adults. Everyone, regardless of age, needs the same types of nutrients — such as carbohydrates, protein, fat, vitamins and minerals — just in different amounts. Children differ from adults in that they have periods of rapid growth and development. And children generally have fewer nutrient stores to draw from, making proper nutritional intake essential for healthy growth and development.

So what's the best formula to fuel your child's growth and development? If you have concerns specific to your child's diet, talk to your doctor or a registered dietitian.

Girls and boys ages 2 to 3
Calories : 1,000 to 1,400; could be greater depending on age, growth and activity level Protein : 5% to 20% of daily calories Carbohydrates 45% to 65% of daily calories (at least 130 grams)
Total fat : 30% to 40% of daily calories Sodium 1,000 milligrams a day
Fiber :19grams a day
Calcium : 500 milligrams a day

Girls ages 4 to 8
Calories : 1,200 to 1,800; could be greater depending on age, growth and activity level Protein : 10% to 30% of daily calories Carbohydrates 45% to 65% of daily calories (at least 130 grams)
Total fat : 25% to 35% of daily calories Sodium 1,200 milligrams a day
Fiber :25grams a day
Calcium :800 milligrams a day

Boys ages 4 to 8
Calories : 1,400 to 2,000; could be greater depending on age, growth and activity level Protein : 10% to 30% of daily calories Carbohydrates 45% to 65% of daily calories (at least 130 grams)
Total fat : 25% to 35% of daily calories Sodium 1,200 milligrams a day
Fiber :25 grams a day
Calcium :800 milligrams a day

Girls ages 9 to 13
Calories : 1,600 to 2,200; could be greater depending on age, growth and activity level Protein : 10% to 30% of daily calories Carbohydrates 45% to 65% of daily calories (at least 130 grams)
Total fat : 25% to 35% of daily calories Sodium 1,500 milligrams a day
Fiber :26grams a day
Calcium :1,300 milligrams a day

Boys ages 9 to 13
Calories : 1,800 to 2,600; could be greater depending on age, growth and activity level
Protein : 10% to 30% of daily calories Carbohydrates 45% to 65% of daily calories (at least 130 grams)
Total fat : 25% to 35% of daily calories Sodium 1,500 milligrams a day
Fiber :31 grams a day
Calcium : 1,300 milligrams a day

Girls ages 14 to 18
Calories : 1,800 to 2,400; could be greater depending on age, growth and activity level Protein : 10% to 30% of daily calories Carbohydrates 45% to 65% of daily calories (at least 130 grams)
Total fat : 25% to 35% of daily calories Sodium 1,500 milligrams a day
Fiber : 38gams a day
Calcium : 1,300 milligrams a day

Boys ages 14 to 18
Calories : 2,200 to 3,200; could be greater depending on age, growth and activity level Protein : 10% to 30% of daily calories Carbohydrates 45% to 65% of daily calories (at least 130 grams)
Total fat : 25% to 35% of daily calories Sodium 1,500 milligrams a day
Fiber : 38 grams a day
Calcium : 1,300 milligrams a day