Nutrition for Kids: An Early Start to Wellness

Nutrition for kids is based on the same ideas as nutrition for adults. Everyone needs the same type of things, such as vitamins, minerals, carbohydrates, protein and fat. These are called nutrients. The only difference is that children need different amounts of specific nutrients at different ages. The eating pattern & nutritional requirement for a child's growth and development considers the child's age, activity level and other characteristics.

Food packed with nutrients — with no or limited sugar, saturated fat, or salt added — is considered nutrient-dense. Focusing on nutrient-dense foods helps kids get the nutrients they need while limiting overall calories.

Consider these nutrient-dense foods:

• Protein: Include seafood, lean meat, poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
• Fruits: Offer a variety of fresh, canned, frozen, or dried fruits. Prefer options labeled “light” or “packed in its own juice” to limit added sugar. (Note: 1/4 cup of dried fruit counts as one fruit serving.)
• Vegetables: Serve a variety of fresh, canned, frozen, or dried vegetables. Include peas, beans, and colorful vegetables weekly. Choose low-sodium options when possible.
• Grains: Prefer whole grains such as whole-wheat bread/pasta, oatmeal, popcorn, quinoa, and brown or wild rice.
• Dairy: Opt for fat-free or low-fat milk, yogurt, and cheese. Fortified soy beverages also count as dairy.

Aim to limit your child's calories from:

• Added sugar: Naturally occurring sugars (in fruit and milk) are fine. Limit added sugars like brown sugar, corn syrup, and honey. Check labels and choose cereals with minimal added sugar. Avoid sugary drinks. Limit juice to 100% juice with no added sugars.
• Saturated fats: Mainly found in red meat, hot dogs, butter, and full-fat dairy. Also present in pizza, sandwiches, burgers, desserts, and ice cream. Use vegetable or nut oils for healthy fats and vitamin E.
• Salt (Sodium): Children often consume too much sodium hidden in sandwiches, pizza, and processed foods. Encourage fruits and vegetables for snacks and choose low-sodium products.

If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's health care provider or a registered dietitian.