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Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. What's different about nutrition for kids, however, is the amount of specific nutrients needed at different ages.
So what's the best formula to fuel your child's growth and development? Click on the tabs to the left for nutrition basics for girls and boys at various ages, based on the 2010 Dietary Guidelines for Americans.
If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's doctor or a registered dietitian.
| Ages 2 to 3: Girls and boys |
| Calories |
1,000 to 1,400, depending on growth and activity level |
| Protein |
5 to 20 percent of daily calories (13 to 50 grams for 1,000 daily calories) |
| Carbohydrates |
45 to 65 percent of daily calories (113 to 163 grams for 1,000 daily calories) |
| Total fat |
30 to 40 percent of daily calories (33 to 44 grams for 1,000 daily calories) |
| Sodium |
1,000 milligrams a day |
| Fiber |
14 to 20 grams a day, depending on daily calories and activity level |
| Calcium |
700 milligrams a day |
| Vitamin D |
600 international units a day |
| Ages 4 to 8: Girls |
| Calories |
1,200 to 1,800, depending on growth and activity level |
| Protein |
10 to 30 percent of daily calories (30 to 90 grams for 1,200 daily calories) |
| Carbohydrates |
45 to 65 percent of daily calories (135 to 195 grams for 1,200 daily calories) |
| Total fat |
25 to 35 percent of daily calories (33 to 47 grams for 1,200 daily calories) |
| Sodium |
1,200 milligrams a day |
| Fiber |
17 to 25 grams a day, depending on daily calories and activity level |
| Calcium |
1,000 milligrams a day |
| Vitamin D |
600 international units a day |
| Ages 4 to 8: Boys |
| Calories |
1,200 to 2,000, depending on growth and activity level |
| Protein |
10 to 30 percent of daily calories (30 to 90 grams for 1,200 daily calories) |
| Carbohydrates |
45 to 65 percent of daily calories (135 to 195 grams for 1,200 daily calories) |
| Total fat |
25 to 35 percent of daily calories (33 to 47 grams for 1,200 daily calories) |
| Sodium |
1,200 milligrams a day |
| Fiber |
17 to 28 grams a day, depending on daily calories and activity level |
| Calcium |
1,000 milligrams a day |
| Vitamin D |
600 international units a day |
| Ages 9 to 13: Girls |
| Calories |
1,400 to 2,200, depending on growth and activity level |
| Protein |
10 to 30 percent of daily calories (35 to 105 grams for 1,400 daily calories) |
| Carbohydrates |
45 to 65 percent of daily calories (158 to 228 grams for 1,400 daily calories) |
| Total fat |
25 to 35 percent of daily calories (39 to 54 grams for 1,400 daily calories) |
| Sodium |
1,500 milligrams a day |
| Fiber |
20 to 31 grams a day, depending on daily calories and activity level |
| Calcium |
1,300 milligrams a day |
| Vitamin D |
600 international units a day |
| Ages 9 to 13: Boys |
| Calories |
1,600 to 2,600, depending on growth and activity level |
| Protein |
10 to 30 percent of daily calories (40 to 120 grams for 1,600 daily calories) |
| Carbohydrates |
45 to 65 percent of daily calories (180 to 260 grams for 1,600 daily calories) |
| Total fat |
25 to 35 percent of daily calories (44 to 62 grams for 1,600 daily calories) |
| Sodium |
1,500 milligrams a day |
| Fiber |
22 to 36 grams a day, depending on daily calories and activity level |
| Calcium |
1,300 milligrams a day |
| Vitamin D |
600 international units a day |
| Ages 14 to 18: Girls |
| Calories |
1,800 to 2,400, depending on growth and activity level |
| Protein |
10 to 30 percent of daily calories (45 to 135 grams for 1,800 daily calories) |
| Carbohydrates |
45 to 65 percent of daily calories (203 to 293 grams for 1,800 daily calories) |
| Total fat |
25 to 35 percent of daily calories (50 to 70 grams for 1,800 daily calories) |
| Sodium |
1,500 milligrams a day |
| Fiber |
25 to 34 grams a day, depending on daily calories and activity level |
| Calcium |
1,300 milligrams a day |
| Vitamin D |
600 international units a day |
| Ages 14 to 18: Boys |
| Calories |
2,000 to 3,200, depending on growth and activity level |
| Protein |
10 to 30 percent of daily calories (50 to 150 grams for 2,000 daily calories) |
| Carbohydrates |
45 to 65 percent of daily calories (225 to 325 grams for 2,000 daily calories) |
| Total fat |
25 to 35 percent of daily calories (56 to 78 grams for 2,000 daily calories) |
| Sodium |
1,500 milligrams a day |
| Fiber |
28 to 45 grams a day, depending on daily calories and activity level |
| Calcium |
1,300 milligrams a day |
| Vitamin D |
600 international units a day |
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