The Basics Made Simple

Daily Nutrition Guide

Getting Started, An Assessment

Perfect Serving Sizes

Choosing Healthy Food

Tips for Good Eating

 


General Nutrition Requirements

Food Group
Children 2-3
 Children 4-8 Boys 9-13 Boys 14-18 Girls 9-13 Boys 14-18
Calories 1000 calories 1200-1400 calories 1800 calories 2200 calories 1600 calories 1800 calories
Total Grains
(eat at least 1⁄2 of these as whole grains)

Whole Grain		 3 ounce equivalents



At least 1.5 of the 3		 4-5 ounce equivalents



At least 2 of the 5		 6 ounce equivalents



At least 3 of the 6		 7 ounce equivalents



At least 3.5 of the 7		 5 ounce equivalents



At least 3 of the 5		 6 ounce equivalents



At least 3 of the 6
Vegetables 1 cups 1 1⁄2 cups 2 1⁄2 cups 3 cups 2 cups 2 1⁄2 cups
Fruit 1 cups 1 1⁄2 cups 1 1⁄2 cups 2 cups 1 1⁄2 cups 1 1⁄2 cups
Milk 2 cups 2 cups 3 cups 3 cups 3 cups 3 cups
Meat/Beans 2 ounce equivalents 3-4 ounce equivalents 5 ounce equivalents 6 ounce equivalents 5 ounce equivalents 5 ounce equivalents
Oils 3 teaspoons 4 teaspoons 5 teaspoons 6 teaspoons 5 teaspoons 5 teaspoons
Discretionary 165 calories 170 calories 195 calories 290 calories 130 calories 195 calories
*These recommendations are based on children getting less than 30 minutes per day of moderate physical activity. Your child may need more or less depending on their activity level or any other special circumstances.