Nutrition Facts

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Food Guide Pyramid

Grains:
The grains group, which includes foods like bread, cereal, rice, and pasta, should provide the majority of the energy your child needs each day.

The new guidelines take into account a child's gender, age, and activity level. For example, for kids who get about 30 minutes of exercise per day, the USDA recommends:

2- to 3-year-olds: 3 ounces  
4- to 8-year-olds: 4 to 5 ounces
9- to 13-year-old girls: 5 ounces
9- to 13-year-old boys: 6 ounces
14- to 18-year-old girls: 6 ounces
14- to 18-year-old boys: 7 ounces

What's an ounce? Each of the following equals about 1 ounce:
1 slice of bread
1/2 cup of cooked rice or pasta
1/2 cup of oatmeal 

Vegetables:
Vegetables provide many of the vitamins and minerals kids need for good health, and they provide fiber to aid digestion. So it's important to have a variety of them in your child's diet.

For kids who get about 30 minutes of exercise each day, the USDA recommends:
2- to 3-year-olds: 1 cup
4- to 8-year-olds: 1 1/2 cups
9- to 13-year-old girls: 2 cups
9- to 13-year-old boys: 2 1/2 cups 
14- to 18-year-old girls: 2 1/2 cups
14- to 18-year-old boys: 3 cups

Fruits:
Fruits are especially good sources of important vitamins like A and C. This food group also adds minerals such as potassium and fiber, which help digestion. Be sure to scrub fruits before feeding them to your child. It is best to eat fruits raw.

For kids who get about 30 minutes of exercise each day, the USDA recommends:
2- to 3-year-olds: 1 cup
4- to 8-year-olds: 1 1/2 cups
9- to 13-year-old girls: 1 1/2 cups
9- to 13-year-old boys: 1 1/2 cups
14- to 18-year-old girls: 1 1/2 cups
14- to 18-year-old boys: 2 cups

Dairy:
This food group, which includes milk and other foods like milk, yogurt, and cheese, is an important source of vitamin A, vitamin D, calcium, and protein.

Vitamin A helps build healthy eyes, skin, and hair. Vitamin D helps your child's body absorb calcium and use it for healthy bones and teeth, along with muscle and nerve functions.

For kids who get about 30 minutes of exercise each day, the USDA recommends:
2- to 3-year-olds: 2 cups
4- to 8-year-olds: 2 cups
9- to 13-year-old girls: 3 cups
9- to 13-year-old boys: 3 cups
14- to 18-year-old girls: 3 cups
14- to 18-year-old boys: 3 cups

Meat, Fish, Beans, and Nuts:
This food group provides your child with protein, which helps your child's body maintain and repair body tissues and build muscle.

Foods in this group also provide vitamin B-complex and iron, which helps build strong bones and teeth and support muscles.

For kids who get about 30 minutes of exercise each day, the USDA recommends:
2- to 3-year-olds: 2 ounces  
4- to 8-year-olds: 3 to 4 ounces
9- to 13-year-old girls: 5 ounces
9- to 13-year-old boys: 5 ounces
14- to 18-year-old girls: 5 ounces
14- to 18-year-old boys: 6 ounces

Of course, 1 ounce of meat, poultry, or fish counts as a 1-ounce serving for this group. In general, the following each equal about 1 ounce:
1/4 cup cooked dry beans
1 egg
1 tablespoon of peanut butter
1/2 ounce of nuts or seeds

Fats, Oils, and Sweets:
Fats and oils are essential nutrients to maintain body function but should be used sparingly. Fats help the body absorb vitamins A, D, E, K, and beta-carotene. Even though fats may be needed to maintain good health, it may be a good idea to limit them, since they still contain calories.