Guidelines for a Healthy Diet

You want your child to eat healthy, but what makes up a healthy diet? Which nutrients are necessary and in what amounts?

Nutrition for kids essentially is the same as nutrition for adults. In fact, everyone, regardless of age, needs the same types of nutrients — such as, carbohydrates, protein, fat, vitamins and minerals — just in different amounts.

So what's the best formula to fuel your child's growth and development? Click on the tabs to the left for the recommended nutrients within the different age groups. If you have concerns specific to your child's diet, talk to your doctor or a registered dietitian.

Girls and boys ages 2 to 3

Calories 1,000 to 1,400, depending on age 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
Fiber 19 grams a day

Girls ages 4 to 8

Calories 1,200 to 1,800, depending on age 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

Boys ages 4 to 8

Calories 1,400 to 2,000, depending on age 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

Girls ages 9 to 13

Calories 1,600 to 2,200, depending on age 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

Boys ages 9 to 13

Calories 1,800 to 2,600, depending on age 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

Girls ages 14 to 18

Calories 1,800 to 2,400, depending on age 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

Boys ages 14 to 18

Calories 2,200 to 3,200, depending on age 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 38 grams a day