Teaching Gardens-Nutritional Guidelines


 

AHA Dietary Recommendations
for children & adolescents
nutrition info with animals flowers and insects
The American Heart Association has dietary recommendations for children and adolescents to promote cardiovascular health:
  • Energy (calories) should be adequate to support growth and  development and to
    reach or maintain desirable body weight.
  • Eat foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
  • Choose a variety of foods to get enough carbohydrates, protein and other nutrients.
  • Eat only enough calories to maintain a healthy weight for your height and build. Be
    physically active for at least 60 minutes a day.
  • Serve whole-grain/high-fiber breads and cereals rather than refined grain products. 
  • Look for “whole grain” as the first ingredient on the food label and make at least half
    your grain servings whole grain.
  • Serve a variety of fruits and vegetables daily, while limiting juice intake.
  • Each meal should contain at least one fruit or vegetable.
  • Introduce and regularly serve fish as an entrée. Avoid commercially fried fish.
  • Serve fat-free and low-fat (1%) dairy foods.
  • Drink less: sugar-sweetend beverages (e.g., soft drinks, sport drinks, fruit drinks, etc.) 
This eating pattern supports a child's normal development. It provides enough total energy and meets or exceeds the recommended daily allowances for all nutrients for children and adolescents, including iron and calcium.
*Calorie estimates are based on a sedentary lifestyle. Increased physical activity will require additional calories (based on gender and age): by 0-600 (delete-200) kcal/d if moderately physically active; and by 200-1,000 (delete-400) kcal/d if very physically active.

†For youth 2 years and older; adopted from Table 2.3, Table 2.4, and Appendix 7 of the Dietary Guidelines for Americans, 2010. 7th Edition; http://health.gov/dietaryguidelines/2010.asp
Nutrient and energy contributions from each group are calculated according to the nutrient-dense forms of food in each group (e.g., lean meats and fat-free milk).

‡Milk listed is fat-free (except for children under 2 years). If 1%, 2% or whole-fat milk is substituted, this will use, for each cup,
19, 39 or 63 kcal of discretionary calories and add 2.6, 5.1 or 9.0 g of total fat, of which 1.3, 2.6 or 4.6 g are saturated fat. §Serving sizes are 1/4 cup for age 1, 1/3 cup for 2 to 3 years, and 1/2 cup for 4 years. A variety of vegetables should be selected from each subgroup over the week.

_Half of all grains should be whole grains.

¶For 1-year-old children, calculations are based on 2% fat milk. If 2 cups of whole milk are substituted, 48 kcal of discretionary calories will be used. The American Academy of Pediatrics recommends that low-fat/reduced fat milk not be started before age 2.


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