Food and Nutrition for Kids

A Healthy Diet for kids
Introduction
You want your childrens 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 — but 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.
If you have concerns specific to your child's diet, talk to your doctor or a dietitian.

Girls & Boys: 2 to 3 years
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
Fiber19 grams a day
Calcium500 milligrams a day

Boys: 4 to 8 years
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: 4 to 8 years
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: 25 grams a day
Calcium:800 milligrams a day

Boys: 9 to 13 years
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: 9 to 13 years
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: 26 grams a day
Calcium: 1,300 milligrams a day

Boys: 14 to 18 years
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:14 to 18 years
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: 26 grams a day
Calcium: 1,300 milligrams a day