This is the daily Eating Guide for children who
participate in 60 minutes of moderate activity per day
HealthyforServings
Children ages 2~3 years old
for Children ages 2-3 years old
Grain Group
3 ounces total per day. At least half of the daily servings of grains should come from
whole grains. (whole wheat, oatmeal, brown rice, etc.)
Serving Size = 1 ounce
Bread
Bun, large bagel, English muffin
Crackers (whole grain)
Dry cereal (unsweetened), flakes
Cooked cereal
Cooked rice, pasta
Fruit Group
1 cup total per day. 1 cup fruit or 100% fruit juice or ½ cup dried fruit = 1 cup fruit
Serving Size
1 slice
½
5
1 cup
½ cup
½ cup
Fresh/whole
Cooked or canned
Juice –100% fruit juice
Dried fruit
Vegetable Group
½ cup
½ cup
4 oz
¼ cup
1 cup total per day. 1 cup raw or cooked vegetables or vegetable juice, or
2 cups of raw leafy greens = 1 cup vegetables
Milk Group
2 cups total per day; choose low fat or fat-free.
Milk, yogurt
Cheese, natural cheddar, string cheese
American, processed
Meat Group
2 ounces total per day.
Meat, poultry, fish
Dry beans and peas, cooked
Peanut butter
Egg
Nuts or seeds
Serving Size
1 cup
1 ½ ounces
2 ounces
Serving Size =1 oz
1 oz.
¼ cup
1 Tablespoon
1
½ ounce
•The calorie range for each age group varies depending on activity level. Ask your health care provider or a registered dietitian.
•For more on serving sizes and specific calorie needs for your child visit www.choosemyplate.gov.
• General information on feeding kids – www.choosemyplate.gov/
• Check your portion sizes – www.theportionplate.com or http://hp2010.nhlbihin.net/portion
• Get your kids to eat fruits & vegetables – www.fruitsandveggiesmatter.gov
• For calcium rich recipes – www.3aday.org
• Healthy school lunches, sleep and more – www.kidshealth.org
• Ohio resources – www.eatbetterdobetter.org or www.healthyohioprogram.org
• Keep your family moving – for kids www.kidnetic.com
– for parents www.cdc.gov/nccdphp/dnpao
• Caffeine content of common beverages –
http://kidshealth.org/teen/drug_alcohol/drugs/caffeine.html
The Ounce of Prevention Program is a collaboration of the Ohio Department of Health,
Healthy Ohio; the American Academy of Pediatrics–Ohio Chapter; Nationwide Children’s
Hospital; the American Dairy Association Mideast and the Ohio Dietetic Association.
May be reproduced in its entirety for educational purposes. April 2012
HealthyforServings
Children ages 2~3 years old
This is the daily Eating Guide for children who
participate in 60 minutes of moderate activity per day
for Children ages 4-8 years old
Grain Group
4-5 ounces total per day. At least half of the daily servings of grains should come from
whole grains. (whole wheat, oatmeal, brown rice, etc.)
Serving Size = 1 ounce
Bread
Bun, large bagel, English muffin
Crackers (whole grain)
Dry cereal (unsweetened), flakes
Cooked cereal
Cooked rice, pasta
1 slice
½
5
1 cup
½ cup
½ cup
Fruit Group
1-1½ cup total per day. 1 cup fruit or 100% fruit juice or ½ cup dried fruit = 1 cup fruit
Serving Size
Fresh/whole
Cooked or canned
Juice –100% fruit juice
Dried fruit
Vegetable Group
Milk Group
1½ cup total per day. 1 cup raw or cooked vegetables or vegetable juice, or
2 cups of raw leafy greens = 1 cup vegetables
2 cups total per day; choose low fat or fat-free.
Milk, yogurt
Cheese, natural cheddar, string cheese
American, processed
Meat Group
1-2 cup
1 cup
8 oz
½ cup
2 ounces total per day.
Meat, poultry, fish
Dry beans and peas, cooked
Peanut butter
Egg
Nuts or seeds
Serving Size
1 cup
1 ½ ounces
2 ounces
Serving Size =1 oz
1 oz.
¼ cup
1 Tablespoon
1
½ ounce
•The calorie range for each age group varies depending on activity level. Ask your health care provider or a registered dietitian.
•For more on serving sizes and specific calorie needs for your child visit www.choosemyplate.gov.
• General information on feeding kids – www.choosemyplate.gov/
• Check your portion sizes – www.theportionplate.com or http://hp2010.nhlbihin.net/portion
• Get your kids to eat fruits & vegetables – www.fruitsandveggiesmatter.gov
• For calcium rich recipes – www.3aday.org
• Healthy school lunches, sleep and more – www.kidshealth.org
• Ohio resources – www.eatbetterdobetter.org or www.healthyohioprogram.org
• Keep your family moving – for kids www.kidnetic.com
– for parents www.cdc.gov/nccdphp/dnpao
• Caffeine content of common beverages –
http://kidshealth.org/teen/drug_alcohol/drugs/caffeine.html
The Ounce of Prevention Program is a collaboration of the Ohio Department of Health,
Healthy Ohio; the American Academy of Pediatrics–Ohio Chapter; Nationwide Children’s
Hospital; the American Dairy Association Mideast and the Ohio Dietetic Association.
May be reproduced in its entirety for educational purposes. April 2012
This is the daily Eating Guide for children who
participate in 60 minutes of moderate activity per day
HealthyforServings
Children ages 2~3 years old
for Children ages 4-8 years old
Grain Group
4-5 ounces total per day. At least half of the daily servings of grains should come from
whole grains. (whole wheat, oatmeal, brown rice, etc.)
Serving Size = 1 ounce
Bread
Bun, large bagel, English muffin
Crackers (whole grain)
Dry cereal (unsweetened), flakes
Cooked cereal
Cooked rice, pasta
1 slice
½
5
1 cup
½ cup
½ cup
Fruit Group
1-1½ cup total per day. 1 cup fruit or 100% fruit juice or ½ cup dried fruit = 1 cup fruit
Serving Size
Fresh/whole
Cooked or canned
Juice –100% fruit juice
Dried fruit
Vegetable Group
Milk Group
1½ cup total per day. 1 cup raw or cooked vegetables or vegetable juice, or
2 cups of raw leafy greens = 1 cup vegetables
2 cups total per day; choose low fat or fat-free.
Milk, yogurt
Cheese, natural cheddar, string cheese
American, processed
Meat Group
1-2 cup
1 cup
8 oz
½ cup
2 ounces total per day.
Meat, poultry, fish
Dry beans and peas, cooked
Peanut butter
Egg
Nuts or seeds
Serving Size
1 cup
1 ½ ounces
2 ounces
Serving Size =1 oz
1 oz.
¼ cup
1 Tablespoon
1
½ ounce
•The calorie range for each age group varies depending on activity level. Ask your health care provider or a registered dietitian.
•For more on serving sizes and specific calorie needs for your child visit www.choosemyplate.gov.
• General information on feeding kids – www.choosemyplate.gov/
• Check your portion sizes – www.theportionplate.com or http://hp2010.nhlbihin.net/portion
• Get your kids to eat fruits & vegetables – www.fruitsandveggiesmatter.gov
• For calcium rich recipes – www.3aday.org
• Healthy school lunches, sleep and more – www.kidshealth.org
• Ohio resources – www.eatbetterdobetter.org or www.healthyohioprogram.org
• Keep your family moving – for kids www.kidnetic.com
– for parents www.cdc.gov/nccdphp/dnpao
• Caffeine content of common beverages –
http://kidshealth.org/teen/drug_alcohol/drugs/caffeine.html
The Ounce of Prevention Program is a collaboration of the Ohio Department of Health,
Healthy Ohio; the American Academy of Pediatrics–Ohio Chapter; Nationwide Children’s
Hospital; the American Dairy Association Mideast and the Ohio Dietetic Association.
May be reproduced in its entirety for educational purposes. April 2012
This is the daily Eating Guide for children who
participate in 60 minutes of moderate activity per day
HealthyforforServings
Children ages
9-13
years
old old
Children
ages
2~3
years
Grain Group
5-6 ounces total per day. At least half of the daily servings of grains should come from
whole grains. (whole wheat, oatmeal, brown rice, etc.)
Serving Size = 1 ounce
Bread
Bagel
Cooked rice, pasta
Dry cereal (unsweetened), flakes
Muffin/roll
1 slice
½
½ cup
1 cup
1
Fruit Group
1½ cup total per day. 1 cup fruit or 100% fruit juice or ½ cup dried fruit = 1 cup fruit
Aim for at least 5 servings of fruits & vegetables per day (total 3½ - 4 cups per day)
Serving Size = 1 cup
Medium fresh
Dried
Chopped
100% fruit juice
Vegetable Group
Cooked or raw
Raw leafy
Vegetable juice
Milk Group
1
¼ cup
½ cup
1 cup
2-2½ cups total per day. 1 cup raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens = 1 cup vegetables Choose a variety of vegetables –
dark green, orange and starchy (potatoes, corn, peas and lima beans). Brighter is better!
Serving Size = 1 cup
3 cups total per day; choose low fat or fat-free dairy products.
Serving Size
Milk
Yogurt
Cheese
Meat Group
1 cup
2 cups
¾ cup
5 ounce total per day.
Lean meat
Egg
Peanut butter
Nuts/seeds
Beans
1 cup
6-8 ounces
1 ½ -2 ounces
Serving Size =1 oz
1 oz.
1
2 Tablespoons
1/3 cup
½ cup
•The calorie range for each age group varies depending on activity level. Ask your health care provider or a registered dietitian.
•For more on serving sizes and specific calorie needs for your child visit www.choosemyplate.gov.
• General information on feeding kids – www.choosemyplate.gov/
• Check your portion sizes – www.theportionplate.com or http://hp2010.nhlbihin.net/portion
• Get your kids to eat fruits & vegetables – www.fruitsandveggiesmatter.gov
• For calcium rich recipes – www.3aday.org
• Healthy school lunches, sleep and more – www.kidshealth.org
• Ohio resources – www.eatbetterdobetter.org or www.healthyohioprogram.org
• Keep your family moving – for kids www.kidnetic.com
– for parents www.cdc.gov/nccdphp/dnpao
• Caffeine content of common beverages –
http://kidshealth.org/teen/drug_alcohol/drugs/caffeine.html
The Ounce of Prevention Program is a collaboration of the Ohio Department of Health,
Healthy Ohio; the American Academy of Pediatrics–Ohio Chapter; Nationwide Children’s
Hospital; the American Dairy Association Mideast and the Ohio Dietetic Association.
May be reproduced in its entirety for educational purposes. April 2012
This is the daily Eating Guide for children who
participate in 60 minutes of moderate activity per day
HealthyforServings
Children ages 2~3 years old
for Teens ages 14-18 years old
Grain Group
6-7 ounces total per day. At least half of the daily servings of grains should come from
whole grains. (whole wheat, oatmeal, brown rice, etc.)
Serving Size = 1 ounce
Bread
Bagel
Cooked rice, pasta
Dry cereal (unsweetened), flakes
Muffin/roll
1 slice
½
½ cup
1 cup
1
Fruit Group
1½-2 cups total per day. 1 cup fruit or 100% fruit juice or ½ cup dried fruit = 1 cup fruit
Aim for at least 5 servings of fruits & vegetables per day (total 4-5 cups per day)
Serving Size = 1 cup
Medium fresh
Dried
Chopped
100% fruit juice
Vegetable Group
Cooked or raw
Raw leafy
Vegetable juice
Milk Group
1
¼ cup
½ cup
¾ cup
2½-3 cups total per day. 1 cup raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens = 1 cup vegetables Choose a variety of vegetables –
dark green, orange and starchy (potatoes, corn, peas and lima beans). Brighter is better!
Serving Size = 1 cup
3 cups total per day; choose low fat or fat-free dairy products.
Serving Size
Milk Yogurt
Cheese
Meat Group
1 cup
2 cups
¾ cup
5-6 ounces total per day.
1 cup
8 ounces
1 ½ -2 ounces
Serving Size =1 oz
Lean meat
1 oz.
Egg
1
Peanut butter
2 Tablespoons
Nuts/seeds
1/3 cup
Beans
½ cup
•The calorie range for each age group varies depending on activity level. Ask your health care provider or a registered dietitian.
•For more on serving sizes and specific calorie needs for your child visit www.choosemyplate.gov.
• General information on feeding kids – www.choosemyplate.gov/
• Check your portion sizes – www.theportionplate.com or http://hp2010.nhlbihin.net/portion
• Get your kids to eat fruits & vegetables – www.fruitsandveggiesmatter.gov
• For calcium rich recipes – www.3aday.org
• Healthy school lunches, sleep and more – www.kidshealth.org
• Ohio resources – www.eatbetterdobetter.org or www.healthyohioprogram.org
• Keep your family moving – for kids www.kidnetic.com
– for parents www.cdc.gov/nccdphp/dnpao
• Caffeine content of common beverages –
http://kidshealth.org/teen/drug_alcohol/drugs/caffeine.html
The Ounce of Prevention Program is a collaboration of the Ohio Department of Health,
Healthy Ohio; the American Academy of Pediatrics–Ohio Chapter; Nationwide Children’s
Hospital; the American Dairy Association Mideast and the Ohio Dietetic Association.
May be reproduced in its entirety for educational purposes. April 2012
snack
5
from all
Fruit
*
Cut apples, bananas, peaches, grapes,
orange slices, strawberries, pears, plums,
apricots, nectarines, clementines,
melon, kiwi, cherries, blueberries,
raspberries, pineapple.
Dried Fruit
Raisins, apples, peaches,
apricots, pears, dates,
pitted prunes, cherries.
food
groups
Vegetable
*
Carrots, broccoli, cauliflower,
peppers, green beans, sugar snap
peas, tomatoes, celery, squash,
cucumber, zucchini.
* Use caution when feeding these foods to
young children due to a possible choking problem.
Milk
Lowfat (1%) or fat free
(skim) milk, cheese (grated
or cubed), yogurt, cottage
cheese, pudding.
Smoothies
Blend yogurt, fruit, milk
and 100% juice together.
Meat & Beans
Lean protein, such as chicken,
turkey, tuna or egg salad, bean dip,
hard-boiled egg, peanut butter,
hummus and nuts*.
Whole Grain
Snacks shouldn’t interfere
with meals; keep portions small
The
the Ohio
Ohio Department
Department ofof Health,
Health,
The Ounce
Ounce of
of Prevention
Prevention Program is a collaboration of the
HealthyOhio;
Ohio;the
theAmerican
AmericanAcademy
AcademyofofPediatrics–Ohio
Pediatrics–OhioChapter;
Chapter;Nationwide
Nationwide
Children’s
Healthy
Children’s
Hospital;the
theAmerican
AmericanDairy
DairyAssociation
AssociationMideast
Mideastand
and
Ohio
Dietetic
Association.
Hospital;
thethe
Ohio
Dietetic
Association.
May
entirety for
for educational
educational purposes.
purposes. April
February
May be
be reproduced
reproduced inin its
its entirety
20122010
tortilla, bagel, bun, crackers,
bread or English muffin,
and unsweetened cereal.
Help your child build healthy
bones and teeth
1-18 years old
Kids need calcium to build strong bones and teeth.
How much does he or she need everyday…it depends on his or her age.
How much dairy do my kids need each day?
Kids Age
Amount of calcium they need
Dairy Food servings each day
1 - 3 year
700
500 milligrams
milligrams
2 servings
servings(equals
(equals44-½
- 1/2cup
cupservings)
servings)
4-8 year
800 milligrams
1,000
milligrams
1,300
milligrams
1300 milligrams
23 servings
½ servings
34 servings
servings
9-18 year
Milk & Dairy Foods
Amount equal to one serving
Low fat(1%) or fat-free (skim) milk
1 cup (8 ounces)
Low fat or fat-free yogurt
6-8 ounce container
Natural cheese
like cheddar or string cheese
11⁄2 ounces (two 3⁄4 ounce slices)
Shredded cheese
1
⁄3 cup
fat-free milk 1 cup
Pudding made with low fat or
milk
Low fat and fat-free dairy foods have the same vitamins, minerals and protein as whole milk.
Tips for a calcium boost ~
• Serve milk with every meal.
• Offer yogurt, cheese or pudding as a snack.
• Substitute milk for water when making the following: hot cereals, hot chocolate, instant mashed
potatoes, scrambled eggs, pancakes and condensed soups like tomato.
• Try low fat (1%) or fat free (skim) flavored milk.
• Make a yogurt parfait or smoothie by pairing low fat or fat free yogurt with your child’s favorite fruit.
Is your child lactose sensitive?
• If your child has gas or stomach cramps after drinking milk, check with your doctor to see if he or
she is having trouble digesting lactose, the natural sugar in milk. If your child is sensitive to lactose:
• Try low fat (1%), lactose free milk found in the supermarket dairy case.
• Give them natural, aged cheeses like cheddar and Swiss. These have almost no lactose.
• Try yogurt- it has “friendly” bacteria called active cultures, which makes it more acceptable.
• Even if your child is lactose intolerant, he or she may be able to enjoy a small amount of
regular milk with their meals.
• If alternative calcium sources are necessary consult your pediatrician or registered dietitian.
Drink milk with your kids!
• Drinking milk sets a good example for kids. After all, if mom or dad drinks milk, kids are more
likely to do the same.
Source: Dietary Guidelines for Americans,
2010
(7th edition)
edition)
2005 (6th
Visit www.healthierus.gov/dietaryguidelines
www.choosemyplate.gov
and www.MyPyramid.gov/kids
The National Institutes of Health
recognize dairy foods as the “preferred
sources of calcium” and the 2005 U.S.
Dietary Guidelines for Americans
recommend 3 servings of dairy every day!
The Ounce
Ounce ofof Prevention
Prevention Program
Program isis aa collaboration
collaboration of
of the Ohio
Ohio Department of
of Health,
Health,
The
Pediatrics–OhioChapter;
Chapter;Nationwide
NationwideChildren’s
Children’s
HealthyOhio;
Ohio;the
theAmerican
AmericanAcademy
AcademyofofPediatrics–Ohio
Healthy
Hospital;the
theAmerican
AmericanDairy
DairyAssociation
AssociationMideast
Mideastand
andthe
theOhio
OhioDietetic
DieteticAssociation.
Association.
Hospital;
May
February
May be
be reproduced
reproduced inin its
its entirety for educational purposes. April
20122010
SportsforNutrition
Active Children
All children should get at least 60 minutes of activity per day. Participating in
organized sports and playing are great ways for children to meet this goal, keep
a healthy weight and start a life-long habit of physical activity. Children need
enough food to give them energy to grow and play but generally do not need
extra calories even if they are physically active. Here are some tips about what
and when your active children should eat and drink:
Food is Fuel
Stay Hydrated!
l
l
l
All children should eat nutrient rich foods from
all five food groups (low fat/fat free dairy foods,
fruits, vegetables, whole grains and lean protein).
Complex Carbohydrates are a great source of fuel
for active children. They are easy to digest and
provide quick energy.
l Complex carbohydrates are found in fruits,
vegetables and whole grains, instead of
simple carbohydrates that have a high
sugar content.
Simple carbohydrates can give a “sugar rush”
and “crash” instead of sustained energy for
physical activity.
Protein should be included in meals and snacks.
It is important for growth and strong muscles.
l Good sources of protein can be found in lean
meats, beans, nuts, eggs and low-fat/fat-free
dairy foods.
Calcium and iron are especially important for
growing children.
l Calcium is needed for strong bones and can
be found in dairy foods like milk, cheese
and yogurt.
l Iron helps carry oxygen to the muscles and
can be found in lean meats, eggs, nuts, beans
and green leafy vegetables.
Children who play sports generally do not need
more vitamins and minerals than children who do
not play sports.
Sports bars, gels or shakes don’t have a “magic”
ingredient that makes children better at sports.
Children generally do not need these unless they
are very active for over an hour.
l
l
l
l
l
l
l
l
l
Before physical activity, children should
drink water throughout the day.
During a game or practice, children should
take breaks to drink 5-10 ounces of water every
15-20 minutes or more often if it is very hot.
After being active, children should keep
drinking water to re-hydrate.
Don’t wait until your child is thirsty to
give water!
Sports drinks are not necessary unless your
child is very active for over an hour.
Water is the best choice for children.
For more information, go to
http://kidshealth.org
The Ounce of Prevention
Prevention Program
Program isis aa collaboration
collaborationofofthe
theOhio
OhioDepartment
DepartmentofofHealth,
Health,
HealthyOhio;
Ohio;thetheAmerican
American
Academyof ofPediatrics–Ohio
Pediatrics–Ohio
Chapter;
Nationwide
Children’s
Healthy
Academy
Chapter;
Nationwide
Children’s
Hospital;thetheAmerican
AmericanDairy
Dairy
Association
Mideast
Ohio
Dietetic
Association.
Hospital;
Association
Mideast
andand
thethe
Ohio
Dietetic
Association.
May be reproduced in
in its
its entirety
entiretyfor
foreducational
educationalpurposes.
purposes.April
February
2012 2010
SportsforNutrition
Competitive Athletes
Middle and high school athletes need a balanced diet, but they also need extra
energy and fluid to fuel harder, longer workouts. Here are some nutrition
and hydration tips for keeping these athletes at the top of their game:
Food is Fuel
l
Eat nutrient rich foods from all five food groups
(low fat/fat free dairy foods, fruits, vegetables,
whole grains and lean protein).
l
Complex carbohydrates provide quick energy and
are found in whole grains, fruits and vegetables
instead of simple carbohydrates that have a high
sugar content.
l Simple carbohydrates can give a “sugar rush”
and “crash” instead of sustained energy for
physical activity.
Protein is an important part of your diet.
It is needed for growth and strong muscles.
l Good sources of protein include meats, beans,
nuts, eggs and low-fat/fat-free dairy foods.
Calcium is needed for strong bones and can be
found in dairy foods like milk, cheese and yogurt.
Iron helps carry oxygen to muscles and can be
found in in meats, eggs, beans and green leafy
vegetables.
Eat a meal about 3 hours before physical activity.
l The meal should be foods that you
would usually eat, with mostly complex
carbohydrates, some lean protein and not
too much fat.
Eat a small snack of fewer than 200 calories about
an hour before being active. The snack should be
mainly complex carbohydrates.
Eating or drinking a small amount of complex
carbohydrates during physical activity lasting
longer than 60 minutes can improve performance.
Recovery: eating after a game or practice will
refuel your muscles and prepare them for the
next workout.
l
l
l
l
l
l
l
l
l
l
Drink low-fat chocolate milk. It supplies
the carbohydrates to provide energy,
protein to support growth and repair of
muscles, and electrolytes to rehydrate.
Sports nutrition bars or recovery drinks
can be a quick source of complex
carbohydrates and protein.
Eat again about 2 hours after physical
activity. This should be a meal that has
complex carbohydrates, protein and some
fat, e.g. peanut butter sandwich and milk.
Stay Hydrated!
l
l
l
l
l
Not getting enough fluid can lead
to poor performance and fatigue.
Drink water throughout the day on
days with a game or practice.
Drink plenty of water 2-3 hours before
physical activity.
Drink 5-10 ounces of fluid every 15
minutes during physical activity or
more if it is very hot.
Water is the best choice, but sports
drinks can be helpful for games or
practices longer than 60 minutes
and/or in hot weather.
For more information go to:
http://kidshealth.org
Within 30 minutes after the workout, eat a
small meal or snack of mostly complex carbohydrates
and some protein.
The Ounce
Ounce of
of Prevention
Prevention Program is a collaboration of the
The
the Ohio
Ohio Department
Department ofof Health,
Health,
HealthyOhio;
Ohio;the
theAmerican
AmericanAcademy
AcademyofofPediatrics–Ohio
Pediatrics–OhioChapter;
Chapter;Nationwide
Nationwide
Children’s
Healthy
Children’s
Hospital;the
theAmerican
AmericanDairy
DairyAssociation
AssociationMideast
Mideastand
and
Ohio
Dietetic
Association.
Hospital;
thethe
Ohio
Dietetic
Association.
May
for educational
educational purposes.
purposes. April
February
May be
be reproduced
reproduced inin its entirety for
20122010