for children & adolescents
- 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.)
†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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