Healthy Eating for Kids: The Definitive Guide

Healthy eating for kids is crucial to ensure they grow and develop properly. This is why parents need to know the nutritional needs of kids and ways to ensure they get the essential nutrients they need!

Don’t expect perfection when it comes to healthy eating for kids, but do your best to offer them a variety of healthy meals and snacks throughout the day.

Talk with your kids regularly about which foods are healthy and the many benefits associated with choosing nutritious foods.

Set a good example by eating healthy foods yourself, as well as exercising regularly, drinking a lot of water, and getting plenty of sleep.

Schedule wellness checkups for kids every year (more often in young children) to ensure they grow and develop normally, and allow their pediatrician to detect nutrition-related problems before they become serious.

Healthy eating for kids is important, but it’s not as difficult as it seems with the right tools in place!

Your healthy eating for kids toolbox is right here!

The Importance of Healthy Eating for Kids

Why is healthy eating for kids so important? The food your child eats can affect their:

• Energy levels
• Bone growth
• Muscle growth
• Hormones
• Organ and tissue development
• Brain development
• Mood
• Sports performance
• Immune system functioning
• Overall well-being

Getting proper nutrition helps your child focus better at school, grow and develop at a normal pace, and thrive at school and during physical activity.

It allows them to look and feel healthy, as well as maintain a strong immune system to fight off illnesses and diseases.

Therefore, getting a good balance of all of the food groups is important!

Calorie Needs of Kids

The calorie needs of kids are highly variable based on their age, gender, size, physical activity level, and metabolism.

The Dietary Guidelines for Americans established the following daily general calorie guidelines for children:

• Age 2: 1,000 calories
• Age 3: 1,000-1,400 calories
• Age 4: 1,200-1,600 calories (boys), 1,200-1,400 calories (girls)
• Age 5: 1,200-1,600 calories (boys), 1,200-1,600 calories (girls)
• Age 6: 1,400-1,800 calories (boys), 1,200-1,600 calories (girls)
• Age 7: 1,400-1,800 calories (boys), 1,200-1,800 calories (girls)
• Age 8: 1,400-2,000 calories (boys), 1,400-1,800 calories (girls)
• Age 9: 1,600-2,000 calories (boys), 1,400-1,800 calories (girls)
• Age 10: 1,600-2,200 calories (boys), 1,400-2,000 calories (girls)
• Age 11: 1,800-2,200 calories (boys), 1,600-2,000 calories (girls)
• Age 12: 1,800-2,400 calories (boys), 1,600-2,200 calories (girls)
• Age 13: 2,000-2,600 calories (boys), 1,600-2,200 calories (girls)
• Age 14: 2,000-2,800 calories (boys), 1,800-2,400 calories (girls)
• Age 15: 2,200-3,000 calories (boys), 1,800-2,400 calories (girls)
• Age 16: 2,400-3,200 calories (boys), 1,800-2,400 calories (girls)
• Age 17: 2,400-3,200 calories (boys), 1,800-2,400 calories (girls)
• Age 18: 2,400-3,200 calories (boys), 1,800-2,400 calories (girls)
• Age 19: 2,600-3,000 calories (boys), 2,000-2,400 calories (girls)

While your child doesn’t need to count calories, it’s often helpful to have an idea of how many calories they generally need, especially when using meal plans.

Important Nutrients for Children

While all essential nutrients are important for growing and developing children, there are a few nutrients to focus on.

Examples include:

Calcium

Getting plenty of calcium in a child’s diet is crucial for maintaining healthy bones and teeth, as well as optimal nerve, hormone, blood, muscle, and brain functioning.

Foods rich in calcium include milk, yogurt, cheese, kale, broccoli, fortified breakfast cereals, and calcium-fortified plant milk.

Daily calcium recommendations for kids and teens are as follows:

• Children 1-3 years old: 700 milligrams
• Children 4-8 years old: 1,000 milligrams
• Children 9-13 years old: 1,300 milligrams
• Teenagers 14-18 years old: 1,300 milligrams

Multivitamin supplements for kids often contain calcium, but usually not your child’s entire daily requirement.

Iron

Iron is an important mineral for children’s overall health.

It helps prevent iron-deficiency anemia, which can be problematic for their growth, development, and energy levels.

Iron is needed for red blood cell production, and it helps transfer oxygen to body tissues.

Iron also supports connective tissue, muscle metabolism, physical growth, cell functioning, neurological development, and hormone production.

Iron-rich foods include lean meat, dark-meat poultry, seafood, beans, other legumes, tofu, iron-fortified breakfast cereals, and spinach.

Daily iron requirements for kids and teens include:

• Children 1-3 years old: 7 milligrams
• Children 4-8 years old: 10 milligrams
• Children 9-13 years old: 8 milligrams
• Teenagers 14-18 years old: 11 milligrams (boys), 15 milligrams (girls)

Iron is present in many multivitamin supplements too.

Teenage girls have higher iron requirements, as they often lose blood (and therefore iron) during menstruation.

Iodine

Iodine is an essential mineral needed for proper thyroid functioning, which affects kids’ metabolisms.

It’s needed for hormone regulation, protein synthesis, and enzyme activity, as well as the central nervous system and skeletal development in babies.

Iodine-rich foods include seaweed, bread, pasta, fish, seafood, eggs, yogurt, milk, cheese, and iodized salt (not all salt is iodized).

Daily iodine requirements in children and teenagers are as follows:

• Children 1-3 years old: 90 micrograms
• Children 4-8 years old: 90 micrograms
• Children 9-13 years old: 120 micrograms
• Teenagers 14-18 years old: 150 micrograms

Not all multivitamin supplements for kids contain iodine, so check the supplement facts label to be sure.

Vitamin D

Many children, teenagers, and adults don’t get sufficient amounts of vitamin D through foods, supplements, or sunshine.

Vitamin D helps maintain healthy bones, normal growth and development in children, a strong immune system, proper neuromuscular functioning, and glucose metabolism.

Food sources of vitamin D include milk, yogurt, fish, vitamin D-fortified breakfast cereals, eggs, and mushrooms.

Vitamin D recommendations for children and teens include:

• Children 1-18 years old: 15 micrograms

Dietary supplements and sunshine are also sources of vitamin D for kids.

Omega 3 Fatty Acids

Omega-3 fatty acids are important for brain development in babies, children, and teenagers.

According to the Academy of Nutrition and Dietetics, daily omega-3 recommendations for kids are as follows:

• 0 to 12 months: 0.5 grams
• 1 to 3 years: 0.7 grams
• 4 to 8 years: 0.9 grams
• 9 to 13 years (boys): 1.2 grams
• 9 to 13 years (girls): 1.0 grams
• 14 to 18 years (boys): 1.6 grams
• 14 to 18 years (girls): 1.1 grams

Good sources of omega-3 fats for children and teens include salmon, canned light tuna, freshwater trout, herring, shrimp, flax seeds, walnuts, chia seeds, and soybeans.

Zinc

Zinc is an essential nutrient your child’s body uses to build proteins, heal wounds, maintain a strong immune system, and grow and develop normally.

Zinc also maximizes their sense of taste and smell.

Daily zinc requirements for kids are as follows:

• 1-3 years old: 3 milligrams
• 4-8 years old: 5 milligrams
• 9-13 years old: 8 milligrams
• 14-18 years old (boys): 11 milligrams
• 14-18 years old (girls): 9 milligrams

Zinc-rich foods include beef, seafood, pork, chicken, fortified breakfast cereals, oatmeal, nuts, seeds, yogurt, milk, cheese, peas, beans, and other legumes.

Most multivitamin supplements for kids also contain zinc.

B Vitamins

The B vitamins include vitamins B1, B2, B3, B5, B6, B7, B12, and folic acid.

Not getting enough of certain B vitamins can cause anemia in children and teens, which affects their energy, growth, and development.

B vitamins help the body use and make energy from foods.

They also help your child’s body form red blood cells.

Food sources of B vitamins include poultry, fish, meat, eggs, dairy foods, leafy green vegetables, peas, beans, and many kinds of cereal and bread.

Protein

Protein is an essential macronutrient kids need to maximize growth and development.

Their bodies use protein to support nearly every body structure and function, including muscle and bone growth.

Protein also increases satiety in children to help them feel full. It keeps their metabolisms going strong and enhances healthy hair, skin, and nails.

Minimum daily protein needs for kids is as follows:

• Ages 1-3: 13 grams
• Ages 4-8: 19 grams
• Ages 9-13: 34 grams
• Ages 14-19 (girls): 46 grams
• Ages 14-18 (boys): 52 grams
• Age 19 (boys): 56 grams

Your child may need additional protein depending on their size, body composition, and physical activity level.

Good sources of protein for kids include lean organic meat, chicken, turkey, fish, seafood, eggs, milk, yogurt, cheese, tofu, peas, beans, other legumes, nuts, seeds, and peanut butter.

Low-sugar protein shakes and bars are also good sources of protein when you’re in a hurry or on the go.

Water

Many kids don’t drink enough water to meet daily demands.

To ensure your child is drinking enough water, see if (or ask them if) their urine is clear or light yellow in color, rather than dark yellow.

Clear- or light-colored pee is a sign of proper hydration in kids.

Minimum daily fluid requirements for children are as follows:

• Ages 1-3: 1.3 liters (5.5 cups) per day
• Ages 4-8: 1.7 liters (7 cups) per day
• Ages 9-13 (girls): 2.1 liters (9 cups) per day
• Ages 9-13 (boys): 2.4 liters (10 cups) per day
• Ages 14-18 (girls): 2.3 liters (10 cups) per day
• Ages 14-18 (boys): 3.3 liters (14 cups) per day

Your child may need more water than this if they are very active, outdoors in hot weather, or losing large amounts of fluids through sweating.

Meal Planning Guidelines for Kids

There are several ways you can plan healthy meals for your kids. Two easy strategies include:

Dietary Guidelines for Americans Meal Plans

The Dietary Guidelines for Americans meal plans, which are available for many different calorie allotments, offer the following well-balanced plans for kids ages 2 and older:

1,000 Calories

• 1 cup of vegetables
• 1 cup of fruits
• 3 ounces of grains
• 2 cups of dairy foods
• 2 ounces of protein foods
• 15 grams of oils (3 teaspoons)
• 130 extra calories

1,200 Calories

• 1 1/2 cups of vegetables
• 1 cup of fruits
• 4 ounces of grains
• 2 1/2 cups of dairy foods
• 3 ounces of protein foods
• 17 grams of oils (4 teaspoons)
• 80 extra calories

1,400 Calories

• 1 1/2 cups of vegetables
• 1 1/2 cups of fruits
• 5 ounces of grains
• 2 1/2 cups of dairy foods
• 4 ounces of protein foods
• 17 grams of oils (4 teaspoons)
• 90 extra calories

1,600 Calories

• 2 cups of vegetables
• 1 1/2 cups of fruits
• 5 ounces of grains
• 3 cups of dairy foods
• 5 ounces of protein foods
• 22 grams of oils (5 teaspoons)
• 100 extra calories

1,800 Calories

• 2 1/2 cups of vegetables
• 1 1/2 cups of fruits
• 6 ounces of grains
• 3 cups of dairy foods
• 5 ounces of protein foods
• 24 grams of oils (5 teaspoons)
• 140 extra calories

2,000 Calories

• 2 1/2 cups of vegetables
• 2 cups of fruits
• 6 ounces of grains
• 3 cups of dairy foods
• 5 1/2 ounces of protein foods
• 27 grams of oils (6 teaspoons)
• 240 extra calories

2,200 Calories

• 3 cups of vegetables
• 2 cups of fruits
• 7 ounces of grains
• 3 cups of dairy foods
• 6 ounces of protein foods
• 29 grams of oils (6 1/2 teaspoons)
• 250 extra calories

2,400 Calories

• 3 cups of vegetables
• 2 cups of fruits
• 8 ounces of grains
• 3 cups of dairy foods
• 6 1/2 ounces of protein foods
• 31 grams of oils (7 teaspoons)
• 320 extra calories

2,600 Calories

• 3 1/2 cups of vegetables
• 2 cups of fruits
• 9 ounces of grains
• 3 cups of dairy foods
• 6 1/2 ounces of protein foods
• 34 grams of oils (7 1/2 teaspoons)
• 350 extra calories

2,800 Calories

• 3 1/2 cups of vegetables
• 2 1/2 cups of fruits
• 10 ounces of grains
• 3 cups of dairy foods
• 7 ounces of protein foods
• 36 grams of oils (8 teaspoons)
• 370 extra calories

3,000 Calories

• 4 cups of vegetables
• 2 1/2 cups of fruits
• 10 ounces of grains
• 3 cups of dairy foods
• 7 ounces of protein foods
• 44 grams of oils (10 teaspoons)
• 440 extra calories

3,200 Calories

• 4 cups of vegetables
• 2 1/2 cups of fruits
• 10 ounces of grains
• 3 cups of dairy foods
• 7 ounces of protein foods
• 51 grams of oils (11 teaspoons)
• 580 extra calories

*2 cups of leafy greens count as 1 cup from the vegetable group

*1/2 cup of dried fruit equals 1 cup of fresh fruit

Perfect Plate Meal Planning for Kids

Another simple way to create well-balanced meals for kids is to use the perfect plate method.

Try the following general guidelines when filling your child’s plate with food:

• Fill their plate half full with non-starchy vegetables
• Fill their plate one-fourth full with brown rice, whole-grain pasta, whole-grain bread or a bagel, whole-grain cereals, potatoes, corn, peas, beans, or other legumes
• Fill their plate one-fourth full with chicken, turkey, duck, fish, seafood, organic lean meat, eggs, seitan, or tofu
• Add healthy fats (avocados, olive oil, other plant oils, nuts, seeds, nut butters, etc.) to each meal
• Encourage kids to consume 1-3 cups (based on their age, gender, and calorie requirements) of milk, plant milk, yogurt, cottage cheese, cheese, plain kefir, or other dairy foods

Use these general guidelines to ensure your children get a good balance of foods from each food group.

Use smaller plates for young children and large plates for older kids and teenagers.

Food Groups Guide

Use the food group guide below to plan meals for healthy eating for kids!

Non-Starchy Vegetables

Spinach, kale, Romaine lettuce, other leafy greens, bell peppers, carrots, celery, tomatoes, cucumbers, asparagus, broccoli, cauliflower, green beans, mushrooms, onions, zucchini, and 100% vegetable juice

Starchy Vegetables

Corn, green peas, black beans, pinto beans, navy beans, lentils, chickpeas, other legumes, and sweet potatoes

Fruits

Blackberries, blueberries, strawberries, raspberries, pears, peaches, bananas, kiwi fruit, watermelon, cantaloupe, honeydew melon, apples, oranges, grapefruits, fresh cherries, dried fruit without added sugar, and 100% fruit juice

Whole Grains

Quinoa, whole-grain pasta, whole-grain couscous, whole-grain bread, whole-grain cereals, oatmeal, brown rice, wild rice, and whole-grain bagels

Dairy Foods

Milk, low-sugar (high-protein) chocolate milk, Greek yogurt, cheese, cottage cheese, and plain kefir

Protein Foods

Chicken, turkey, duck, very lean organic red meat, bison, venison, fish, shrimp, crab, other types of seafood, eggs, tofu, seitan, turkey burgers, and veggie burgers

Healthy Fats

Avocados, olive oil, coconut oil, other plant-based oils, nuts, seeds, peanut butter, almond butter, cashew butter, sunflower butter, olives, and hummus

AVOID high-mercury fish: King Mackerel, marlin, orange roughy, swordfish, shark, bigeye tuna, and tilefish

AVOID fried foods, processed meats, many types of fast foods, most baked goods, refined grains (white bread, white rice, etc.), sweets, sodas, and other sugary drinks

Ways to Deal with Grab and Go Meals

While you may not be able to avoid grab-and-go meals entirely (especially if you lead a busy lifestyle), there are several ways you can encourage kids to eat nutritious foods when you’re on the go.

Examples include:

Pick Healthier Fast Food Options

If you eat at fast-food restaurants, choose some of the following healthier options when available:

• Grilled chicken salads
• Broth-based soups containing vegetables
• Chili
• Grilled chicken sandwiches
• Grilled chicken strips
• Grilled or baked fish
• Tuna sandwiches
• Fruits and vegetables (if available)
• Yogurt parfaits
• Bottled water

Avoid french fries, fried meats, onion rings, other fried foods, cheeseburgers, hot dogs, sodas, pies, and other fast-food desserts.

Choose Microwavable Meals Wisely

Rather than choosing traditional frozen, microwavable meals containing a lot of sodium, sugar, or other additives, consider healthy home meal delivery services instead!

Many of these services deliver fresh, healthy ingredients or nutritious pre-prepped meals right to your doorstep!

Simply combine the ingredients together or heat up ready-made meals when you don’t have time to cook.

Opt for Nutritious Grab-and-Go Snacks

Opting for nutritious grab-and-go snacks as a plan for healthy eating for kids can enhance their growth, development, and energy levels while helping them achieve a healthy weight.

Examples of convenient healthy snacks for kids to consider include:

• String cheese
• Greek yogurt
• Pretzels and hummus
• Fresh fruit
• Dried fruit (without added sugar)
• Fresh or dried vegetables
• Low-sugar protein bars
• Whole-food bars
• Hard-boiled eggs
• Nuts and seeds
• Peanut butter and reduced-sugar jelly sandwiches
• Turkey jerky
• Individually packaged cottage cheese
• Canned vegetable juice
• Roasted chickpeas
• Hummus and veggie wraps
• Plain kefir
• Individually packaged guacamole
• Canned light tuna

Avoid packaged snacks that are loaded with added sugar, artificial ingredients, and other additives whenever possible.

Check the nutrition facts label on your favorite packaged foods to ensure they contain mainly whole foods as ingredients.

What Do Kids Get Too Much Of?

While some kids don’t get enough of certain essential nutrients, others consume too many total calories and junk foods.

Foods and drinks many kids consume too much of include:

• Fast foods
• Microwavable dinners
• Sweets
• Sodas
• Lemonade
• Sweetened juice drinks
• Energy drinks
• Other sugary drinks
• Processed meats (hot dogs, ham, deli meats, cured bacon, sausage, etc.)
• Chips
• Other packaged foods
• Refined grains (white bread, white rice, hamburger buns, etc.)

Foods and drinks many kids don’t consume enough of include fruits, vegetables, whole grains, dairy foods, nutritious protein foods, nuts, seeds, other healthy fats, and water.

How to Talk to Kids About Nutrition

Incorporate discussions about nutrition into everyday routines with kids to establish good eating habits.

Talk about the many reasons proper nutrition is important, such as maintaining:

• Good eyesight
• Normal growth
• Brain development
• Bone and muscle development
• High energy levels
• Good athletic performance
• A healthy body weight
• Self-confidence
• Good grades
• Healthy hair, skin, and nails

In addition to mentioning the many benefits associated with healthy eating in kids, talk with them regularly about the different food groups and how many foods from each group to consume daily.

Discuss the importance of eating fruits, vegetables, or both at each meal, consuming milk, yogurt, or cheese 2-3 times daily, and ingesting protein-rich foods at each meal.

Talk with your kids about which foods are good for them and which to avoid (sweets, many baked goods, sodas, chips, hot dogs, French fries, onion rings, many fast foods, etc.).

Ways to Overcome Bad Eating Habits

If your children have unhealthy eating habits, there’s no better time to break those habits than today.

Make small changes, a few at a time, so your kids don’t feel overwhelmed.

Encourage your children to eat vegetables and protein-rich foods first at mealtime, and avoid eating snack foods right before dinner.

Cut back on sodas (and other sugary drinks) or eliminate them entirely.

Don’t keep unhealthy foods at home and if you do, choose a very few select “junk foods” so your kids can splurge now and then but not get tempted daily by a pantry full of unhealthy foods.

Make changes to your own eating habits too!

Kids and teenagers are more likely to follow their parents’ advice when they lead by example.

Healthy Meal and Snack Ideas for Kids

If you’re looking for meals and snacks for healthy eating for kids, consider the following ideas!

Breakfast

Breakfast Idea #1

Scrambled eggs, non-cured turkey bacon, fruit, and yogurt

Breakfast Idea #2

Hard-boiled eggs, French toast made with whole-grain bread, fruit, and milk or plant milk

Breakfast Idea #3

Cooked oatmeal mixed with peanut butter plus fruit and cottage cheese

Breakfast Idea #4

Whole-grain cereal topped with milk or plant milk plus slivered almonds

Breakfast Idea #5

An omelet made with veggies plus uncured turkey bacon, avocado slices, whole-grain toast, and milk or plant milk

Breakfast Idea #6

Protein pancakes topped with fruit and nuts (shaped like a smiley face) and Greek yogurt

Breakfast Idea #7

A breakfast smoothie made with ice, berries or bananas, plant milk, and vanilla or chocolate protein powder

Lunch

Lunch Idea #1

Quinoa bowl with grilled chicken or very lean ground turkey, your kids’ favorite vegetables, and milk or plant milk

Lunch Idea #2

Chicken and dumpling soup made with vegetables plus yogurt, milk, or plant milk

Lunch Idea #3

A vegetable salad topped with grilled chicken and oil-based salad dressing plus whole-grain crackers and cheese, milk, or plant milk

Lunch Idea #4

Chili made with very lean ground turkey plus beans, tomatoes, and sliced avocados (add cheese, milk, or plant milk to the meal)

Lunch Idea #5

Tuna salad or egg salad sandwich prepared on whole-grain bread, topped with veggies and avocado slices plus fruit and milk (or plant milk)

Lunch Idea #6

String cheese, fresh fruit, pretzels dipped in hummus, and turkey jerky plus milk or plant milk

Lunch Idea #7

Peanut butter and reduced-sugar jelly sandwich on whole-grain bread, plus Greek yogurt and dried or fresh vegetables

Dinner

Dinner Idea #1

A taco salad made with seasoned lean ground turkey or shredded chicken, greens, tomatoes, cucumbers, cheese, and avocado slices

Dinner Idea #2

A turkey or veggie burger on top of a whole-grain bun (or lettuce) topped with veggies and avocado slices plus cheese, milk, or plant milk

Dinner Idea #3

Grilled chicken (or shrimp) and veggie kabobs plus sweet potato chips and milk or plant milk

Dinner Idea #4

Baked salmon with asparagus or green beans plus cooked quinoa and milk or plant milk

Dinner Idea #5

Grilled chicken strips, peas, and a leafy green salad (with oil-based dressing) plus milk or plant milk

Dinner Idea #6

Chicken, shrimp, lean steak, or tofu stir fry with veggies over brown rice plus milk or plant milk

Dinner Idea #7

Whole-grain pasta topped with pesto sauce and grilled chicken, plus veggies of your choice and milk or plant milk

Snacks

Snack Idea #1

String cheese with fruit or applesauce

Snack Idea #2

Greek yogurt topped with fruit or nuts

Snack Idea #3

Dried veggies or fresh vegetables dipped in hummus

Snack Idea #4

A protein smoothie made with milk, plant milk, or yogurt plus ice, bananas, and peanut butter

Snack Idea #5

Whole-grain crackers or pita chips with nuts, seeds, peanut butter, cheese, cottage cheese, yogurt, or hummus

Snack Idea #6

Banana, apple, or pear slices topped with peanut butter, almond butter, cashew butter, or sunflower butter

Snack Idea #7

Cottage cheese topped with berries, nuts, or seeds

Making Nutrition Fun for Kids

If you have young children at home and want to make healthy eating for kids fun, consider the following creative ideas:

• Fruit kabobs dipped in Greek yogurt
• Sandwiches cut into fun shapes (using cookie cutters)
• Peanut butter roll-ups on flattened whole-grain bread
• Veggie kabobs dipped in hummus
• Ants on a log (celery sticks topped with peanut butter and raisins)
• Smiley face protein pancake breakfast (uncured turkey bacon as the mouth with hard-boiled egg slices as the eyes and fruit for the nose)

Thinking outside the box may get younger children to eat their fruits, vegetables, and protein foods!

Sports Nutrition Tips for Kids

Sports nutrition for kids is simple with the right tips in place. Follow the same healthy eating guidelines as above, plus a few extra recommendations designed for child athletes.

• Encourage your child to eat high-protein foods, fruits or vegetables, and fiber-rich starches plus healthy fats at each meal.
• Eat a nutritious meal rich in complex carbohydrates (a bagel, toast, pasta, etc.), plus some protein, about 3-4 hours before a sports event.
• Eat something light that’s rich in fast-digesting carbs (fruit, juice, power bars, trail mix, crackers, sports drinks, etc.) within 1-2 hours of a sports event.
• Have some simple carbs, along with a little bit of protein, within 30 minutes after intense exercise.
• Eat a well-balanced meal about 2 hours after intense physical activity.
• Drink plenty of fluids before, during (drink water at least every 15-20 minutes during exercise), and after exercise. Kids’ urine should be clear or light yellow in color, rather than dark yellow.
• Consider drinking a sports drink or juice, in addition to water, for kids who exercise intensely for more than 60 minutes.

Examples of energizing pre-workout and post-workout meals include:

• A bagel with cream cheese or peanut butter, plus milk or low-sugar chocolate milk
• Peanut butter and reduced-sugar jelly on whole-wheat bread
• Eggs with whole-grain toast and fruit
• Oatmeal topped with raisins and nuts or seeds, plus Greek yogurt
• Whole-grain cereal topped with nuts and milk or plant milk
• Whole-grain English muffins topped with eggs and cheese
• Veggie omelets plus whole-grain toast and fruit
• Uncured turkey bacon with fruit plus oatmeal or whole-grain toast with avocado slices
• A protein smoothie made with milk or plant milk, yogurt, ice, and peanut or almond butter
• Whole-grain rice or pasta plus chicken (or fish) and veggies

Ensure your child consumes a healthy fat with each meal (plant-based oils, peanut butter, other nut butters, nuts, seeds, avocados, hummus, cheese, etc.).

The Importance of Sleep

Getting enough sleep is crucial for children’s growth, development, mood, and overall well-being.

Unfortunately, many kids don’t get enough of the sleep they need to function and do their best.

The National Sleep Foundation recommends the following sleep guidelines for babies, children, and teenagers:

• Newborns 0-3 months old: 14-17 hours
• Infants 4-11 months old: 12-15 hours
• Toddlers 1-2 years old: 11-14 hours
• Preschoolers 3-5 years old: 10-13 hours
• School-aged kids 6-13 years old: 9-11 hours
• Teenagers 14-17 years old: 8-10 hours
• Young adults 18-25 years old: 7-9 hours

Set a regular bedtime for your child to help them get recommended amounts of sleep.

Have them sleep in a cool, dark, quiet room or try a white noise machine.

Encourage your kids to avoid screen time and high-sugar foods right before bed.

What about Picky Eaters?

If you have a picky eater, it can be difficult for them to meet all of their daily nutritional needs.

The best thing you can do is to offer a variety of healthy foods from each food group and encourage them to try a new food multiple times.

Flavor foods with your child’s favorite seasonings and reward kids for practicing good eating habits.

Ask your doctor which multivitamin supplements your child should take to reduce the risk of vitamin and mineral deficiencies.

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy eating for kids.