Nutrition, Feeding and Growth

Breast or Bottle Feeding
Newborns
Well Water
1-3 Months
4-5 Months
6-7 Months
8-12 Months
Discontinuing the Bottle
Sippy Cups
1 Year Old Toddlers
2 Year Old Children
3 Year Old Children
4 Year Old Children
5-6 Year Old Children
7-8 Year Old Children
9-10 Year Old Children
11-13 Year Old Children
14-18 Year Old Children

Calcium
Iron
Eating Healthfully
Healthy Weight Loss


Newborns

I encourage breast feeding as the optimal form of infant feeding. Human milk is nutritionally balanced for human babies. It also provides natural antibodies that help your baby resist certain kinds of infection. Breast fed babies are also less likely to suffer from allergies that can occur in formula fed babies. It is convenient and inexpensive.

If you cannot breast feed or you choose not to do so, formulas are approximately as nutritious and digestible as human milk. Both approaches are safe and healthy for your baby and each has its advantages (see Breast or Bottle Feeding).

Growth

Most babies lose about 10% of their birth weight and regain it by 1-3 weeks of age. Then they will gain about 2/3 oz. per day.

Feeding

Most breast fed newborns nurse every 2-3 hours, and by 1 month old, will nurse every 2-4 hours. Formula fed babies initially take about 2-3 oz every 2-3 hours (about 8-12 feedings per day), and by 1 ½ months, about 4-5 oz every 3-4 hours (about 6-8 feedings per day). Let baby design his/her feeding schedule, but try to keep feedings at least 2 hours apart and not more than 4 hours apart.

Signs of overfeeding

• a bottle fed baby takes more than 3-4 oz
• baby vomits most or all the food after a complete feeding
• stools are loose and very watery, 8 or more times a day

Signs of under feeding

• a breast fed baby feeds less than 10 minutes
• baby wets fewer than 4 diapers a day
• baby's skin remains wrinkled beyond the first week
• baby does not develop a rounded face by about 3 weeks
• baby appears hungry
• searching for something to suck shortly after feedings
• baby becomes more yellow, instead of less, after the first week.

Signs of feeding allergy or digestive disturbance

• baby vomits most or all food after a complete feeding
• baby produces loose, very watery stools eight or more times a day
• a breast fed baby that becomes more yellow, instead of less, after the first week.

For information on newborn bowel movements, click here Stooling:  Newborns (0-2 months of age)

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1 - 3 Month Old Baby

Growth

Average gain of 1.5 - 2 pounds in weight and 1 - 1.5 inches in length each month.

Feeding

Breast milk or formula. There's usually no need for baby foods, juice, or water. Breast fed babies may nurse every 2-4 hours. Most bottle babies will take about 4-5oz. at 1 month, and about 5-6 oz. by 4 months. About 30 oz. total per day. Feedings may become more frequent during the day and further apart at night. By 3½ -4 months, if baby is getting enough milk but is still hungry, s/he may need to start rice cereal. Usually just once a day, by spoon, and thinned with breast milk or formula. Call our office for advice for your specific situation.

Vitamins

Breast fed babies should be started on supplemental AC&D vitamins (aka Trivisol) at around 2 months of age.  Women living north of latitude 40 ° (which includes Elko, NV) do not get enough sunlight during the winter for them to have an adequate supply of vitamin D in their breast milk.

Bowel Movements

Click here Stooling:  1-6 month old Infants (nursing or formula only; not yet on baby food) for information on bowel movements.

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4 - 5 Month Old Baby

Growth

Average gain of 1 to 1 1/4 pounds in weight and ½ inch in length each month.

Feeding

May be time to start solids. Some babies start at 3 ½ -4 months, others wait until 6-7 months. Always use a spoon and have baby sitting up, either on your lap or an infant seat. If baby cries or turns away, don't force. Meals should be pleasant, social affairs. Start solids slowly, 1-2 feedings/day, a few tsp. at a time. Start one food at a time, about 3-4 days apart. The usual order of starting solids is rice, oat, barley, vegetables, fruit, and meats. Watch for allergies: diarrhea, rash, or vomiting.

By 6 months old, some babies are still just nursing or on formula (about 6-8 feedings per day), others may be just starting solids, and others are taking 2 solid food feedings each day, about 2-4 oz each, and continue 4-6 breast or bottle feedings each day (about 32 oz).

Vitamins, Fluoride & Iron

Breast fed babies should be on "AC&D" vitamins (aka Trivisol).  Women living north of latitude 40 ° (which includes Elko, NV) do not get enough sunlight during the winter for them to have an adequate supply of vitamin D in their breast milk.

Bowel Movements

Click here Stooling:  1-6 month old Infants (nursing or formula only; not yet on baby food)

or here Stooling:  4-7 month old Infants (baby food has been added to their diet)  for information on bowel movements.

Teething

Teething usually starts at 4-7 months with the 2 bottom front teeth, then 4 upper front teeth, then 2 lower incisors. Teething may cause mild irritability, crying, low-grade temperature (<100 F), excessive drooling, a desire to chew, loose stools and mild nasal congestion. Clean baby's teeth with a soft child's toothbrush or wipe with gauze. Never let your baby fall asleep with a bottle: pooled milk is good breeding ground for tooth decay.

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6 -7 Month Old Baby

Growth

Average gain of 1 to 1 1/4 pounds in weight and ½ inch in length each month.

Feeding

Time to start solids. Always use a spoon and have baby sitting up, either on your lap or an infant seat. If baby cries or turns away, don't force. Meals should be pleasant, social affairs. Start solids slowly, 1-2 feedings/day, a few tsp. at a time. By 8 mos, most babies are taking 3 solid food feedings each day, about 4 oz each, and continue 4-6 breast or bottle feedings each day (24 oz). The usual order of starting solids is rice, oat, barley, vegetables, fruit, and meats. Start one food at a time, about 2-3 days apart. Watch for allergies: diarrhea, rash, or vomiting. You may also offer 1/2 strength juice, about 2-4 oz/day.

Vitamins, Fluoride & Iron

Breast fed babies should be on an "AC&D" vitamin supplement (aka Trivisol).  Women living north of latitude 40° (which includes Elko, NV) do not get enough sunlight during the winter for them to have an adequate supply of vitamin D in their breast milk.

It is time to start fluoride for breast & formula fed babies.  Click here for information on fluoride.

Iron is needed by 4 months:

• breast fed babies may need a supplement
• bottle fed babies should be on formula with iron
• cereals, vegetables and meat also provide iron

Bowel Movements

Click here Stooling:  4-7 month old Infants (baby food has been added to their diet)  for information on bowel movements.

 Teething

Teething usually starts at 4-7 months with the 2 bottom front teeth, then 4 upper front teeth, then 2 lower incisors. Teething may cause mild irritability, crying, low-grade temperature (<100 F), excessive drooling, a desire to chew, loose stools and mild nasal congestion. Clean baby's teeth with a soft child's toothbrush or wipe with gauze. Never let your baby fall asleep with a bottle: pooled milk is good breeding ground for tooth decay. Click here for more information on healthy teeth.

 

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8 - 12 Month Old Baby

Growth

Your baby's growth is a little slower than the first 7 months. By 12 months, the average child has tripled his/her birth weight.

Feeding

Your baby's appetite may start to lessen as his/her rate of growth slows. About 24-32 oz/day of breast milk or formula. Wait on whole milk until 12 months old.

Finger foods

Your baby does not need teeth to begin finger foods. As long as the food is in tiny, bite-sized pieces and/or will mush or crumble easily in your fingers, your baby will not choke. Baby may gag or sputter as s/he gets used to handling foods with texture. Also some infants enjoy using a spoon (even though it's a mess!)

Introduce a cup and wean from bottle by 12 months as part of the transition from baby to toddler:

• milk is food not bedtime comfort
• milk requirements decrease with age
• falling asleep with milk in the mouth can cause dental cavities and predispose to ear infections
• bottle can become a "security".

Vitamins, Fluoride & Iron

Breast fed babies should be on an "AC&D" vitamin supplement (aka Trivisol).  Women living north of latitude 40° (which includes Elko, NV) often have an inadequate supply of vitamin D due to decreased sunlight during the winter months.

All 8-12 month old babies should be either on a fluoride supplement or on fluoridated water.  Click here for information on fluoride.

Iron is needed: 

• breast fed babies may need a supplement
• bottle fed babies should be on formula with iron
• cereals, vegetables and meat also provide iron

Bowel Movements

Click here Stooling:  8-12 month old Infants (finger foods and table foods have been added to their diet)  for information on bowel movements.

Teething

Most 8-12 month old babies have 2-6 teeth.  Click here for more information on healthy teeth.

 

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Discontinuing the Bottle

The bottle should be given up preferably by 12 months, but no later than 18 months old. A toddler can consume too many calories with milk bottles. This may decrease his/her intake of other foods, may cause anemia and may cause too much of a weight gain. This weight can cause lifelong problems with obesity.

Weaning is not always easy. Start with the mid-day bottle first, then the evening and morning ones; save the bedtime bottle for last.

Here's a suggestion that works well for weaning your baby to a cup. Each time you normally give your baby a bottle, first offer formula in his/her cup. When s/he objects, give him/her a bottle with 4 oz of formula and 2 oz of water. Two days later, reduce the bottle mixture to 3 oz of formula and 3 oz of water. Continue to first offer full strength formula in the cup, and every other day reduce the amount of formula in the bottle mixture by 1 or 2 oz until the bottle is all water. Most infants will switch to the cup within the first several days.

It is easy to get into the habit of using the bottle to comfort a child that has difficulty falling asleep or who wakes up at night. But the bottle soon becomes a crutch and prevents your toddler from learning to fall back to sleep on his/her own.

Giving your toddler a drink or other snack before bedtime is perfectly fine. In fact, it may help him/her fall asleep. If the snack is a bottle, you can gradually phase it out by substituting a cup. Whatever the snack, have your child finish it before brushing teeth. Otherwise, it may promote tooth decay. For comfort in falling asleep, let him/her use a cuddly toy, blanket, or thumb.

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Sippy Cups

Sippy cups can be just as bad as bottles.  They are convenient in that they don’t spill.  Thus it is easy to set out a sippy cup full of milk or juice (even diluted juice) for your baby or toddler to drink whenever s/he wants.  However, this habit is not good for your child for two reasons:

• Cavities: Getting cavities is directly related to how often food, milk, juice (even diluted juice) is eaten or sipped.  Remember to always think of milk and juice (even diluted juice) as having calories; and are thus food; and should be served only with meals.  Between meals, offer only water – whether it’s in a regular glass, a sippy cup, or even in a bottle.
• Calories: Your baby or toddler can guzzle down a lot of milk or juice from sippy cups.  Therefore your child may take in too many calories each day and become fat.  Or the amount of milk or juice your child consumes via sippy cups may provide so many calories that s/he will not be hungry for as much solid food as s/he should be eating.   

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1 Year Old Toddlers

Growth

Your toddler will grow more slowly this year than last:  weight:  3-4 lbs; height:  2-3 inches.  Body shape starts to slim from round baby to leaner toddler.  But toddlers still have a big tummy and dimples on their hands and elbows.  Their head is still larger and their arms and legs shorter in proportion to their trunk.

Feeding

Keep your toddler on a healthy, varied diet with ready access to water between meals.

Offer water not Gatorade, soda pop, or other sugary or flavored drinks!

Minimize junk food, fast food, convenience foods.

Go to www.mypyramid.gov for more details on healthy diets

Provide 5-6 small meals each day rather than allowing your toddler to snack or graze all day long

Most toddlers (12-23 mos old) require about 1,000 calories each day:

• Whole Milk, yogurt, cheese:  3 cups (24 oz.) per day
• Fruits:  3 quarter cup servings per day (¾ cup/day)
• Veggies:  3 quarter cup servings per day (3/4 cup/day)
• Grains:  2-3 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes:  2 oz. day (1 ounce = 1 egg, 1 Tbsp peanut butter, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.)

Problems can develop if you get too worried about your toddler not eating.  Toddler’s appetites are irregular.  Do have set meal times:  5-6 small meals/ day. Try to balance their diet from the five food groups over the entire day, not at each meal.  Serve the food in “courses” (a small amount of one food at a time).  A plateful of 3-4 different types of food may trigger a “play” response.  If s/he is not hungry, put the food away and wait until the next mealtime to offer food again.  Provide only water between meals.  Don’t let your toddler drink too much milk for this will decrease the intake of food.  Don’t let your toddler “graze” or snack all day.  It’s bad for teeth and harder to balance their diet. 

Adult eating preferences are developed this year, so think about this before providing a lot of sweets, high fat, and junk foods. 

Self-feeding will improve!  By 18 months, your toddler can use utensils and cups when s/he wants to.  Messy eating usually stops by 2 years old. 

Toddlers can choke on food so be sure all food is mashed or cut into small pieces and your child is seated and supervised.  “Eating on the run” increases the chance of choking as well as contributing to poor eating habits.  Never give your toddler whole peanuts, grapes, carrots, hot dogs, hard candies, etc.

Vitamins:  Start your toddler on a chewable children’s multivitamin when his/her appetite begins to lessen or s/he becomes picky or erratic in his/her eating habits.  This is usually around 15-18 months of age.  Be sure your toddler can handle a chewable vitamin without choking!

Fluoride:  Your toddler should either take a fluoride supplement or use fluoridated water.  Click here for more information on fluoride.

Dental care: Avoid “sticky sugar” snacks: dried fruit, fruit treats or roll-ups, gum, caramels, etc. Brush your child’s teeth 2 x/day with a non-fluoridated toothpaste.  Click here for more information on healthy teeth.

Bowel movements:  Click here for information on Stooling:  Toddlers (12-23 months old)

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2 Year Old Children

Growth

Your 2 year old will gain about 2-3 inches in height and 3-4 lbs in weight this year.  Body shape will change:  the “big toddler tummy” will lessen, the arms & legs will lengthen, the body will slim and the head will no longer look too large. 

Keep your 2 year old on a healthy, varied diet with ready access to water between meals.

Offer water not Gatorade, soda pop, or other sugary or flavored drinks!

Minimize junk food, fast food, convenience foods.

Go to www.mypyramid.gov for more details on healthy diets

Feeding

Provide 5 small meals each day rather than allowing your child to snack or graze all day long.

Most 2 year olds require 1,000 calories each day:

• Milk (skim, 1% or 2%), yogurt, cheese:  2 cups (16 oz.) per day
• Fruits:  2 half cup servings per day (1 cup/day)
• Veggies:  2 half cup servings per day (1 cup/day)
• Grains:  3 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes:  2 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) Tthere are 16 oz per pound, so 2 oz =1/8 lb.])

Do have set meal times (5-6 small meals/day). 
Do prepare and offer nutritious foods from the 5 food groups.
Don’t pressure your child to eat; some days s/he’ll eat well, and other days s/he won’t, it will all even out eventually.  If s/he chooses to play or refuse food, put it away and don’t offer any more food until the next meal time. 
Don’t become a “short order cook” or bribe your child to eat or allow grazing or snacking. 
Don’t provide a lot of sweets, high fat, junk or convenience foods. 
Do offer only water between meals; not juice, soda or sports drinks.  Remember, you are establishing life-long eating habits! 
Do provide a chewable multivitamin daily. 

Self-feeding becomes more "civilized". By 3 years of age, most children are no longer messy eaters.

Choking

Choking is still a concern. Children should eat while seated and supervised. "Eating on the run" increases the chance of choking and develops poor eating habits. Never give your toddler whole peanuts, grapes, raw carrots or celery, raw cherries with pits, hot dogs, or hard candies.

Dental Care

• Avoid “sticky sugar” snacks: dried fruit, fruit treats or roll-ups, gum, caramels, etc. 
• Limit between meal snacking and offer only water between meals. 
• Brush your child’s teeth 2 x/day with a pea-sized amount of fluoridated toothpaste if s/he can spit reliably. 
• Take your child to the dentist regularly.
• Even when using fluoridated toothpaste, your child should be taking a fluoride supplement or using fluoridated water. 
• Click here for more information on fluoride and healthy teeth

Bowel Movements

Click here for information on Stooling:  2-3 year olds.

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3 Year Old Children

Growth

3 year olds gain about 3-4 lbs in weight and 2-3 inches in height.  They continue to lose baby fat and gain muscle, making them look stronger and more mature.  Some kids lengthen very quickly and start to look “skinny.”  Their muscle growth will catch up.  If your child doesn’t thin, s/he may be getting too fat.

Feeding

Keep your 3 year old on a healthy, varied diet with ready access to water between meals.

Offer water not Gatorade, soda pop, or other sugary or flavored drinks!

Minimize junk food, fast food, convenience foods.

Go to www.mypyramid.gov for more details on healthy diets

Provide 5 small meals each day rather than allowing your child to snack or graze all day long.

Most 3 year olds require 1,000  to 1,400 calories each day (depending on size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese:  2-3 cups (16-24 oz.) per day
• Fruits:  2 to 3 half cup servings per day (1-1 ½ cups/day)
• Veggies:  2 to 3  half cup servings per day (1-1 ½ cups/day)
• Grains:  3-5 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes:  2-4 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) [There are 16 oz per pound, so 4 oz = ¼ lb.]

Feeding Notes

1. Don’t worry if your child’s food intake is inconsistent.  S/he may be less hungry on less active days.  S/he may sometimes be trying to exercise control. 
2. Offer food only at set meal times.  Don’t force or bribe your child to eat.  S/he may refuse to eat for one or two meals, but hunger will win out over power plays!
3. Offer small portions, with “seconds” only if s/he asks for them. 
4. Don’t allow your child to eat while playing, listening to stories, or watching TV.  This will lead to “unconscious” eating beyond the point of being full.
5. Don’t use food as “treats” or as a reward for good behavior. 

Do provide a children’s chewable multivitamin daily – this is a supplement, not a replacement for fruits and vegetables!

Choking is still a concern.  Children should eat seated and supervised.  “Eating on the run” increases the chance of choking and develops poor eating habits.                                                      

Dental care

• Avoid “sticky sugar” snacks: dried fruit, fruit treats or roll-ups, gum, caramels, etc. 
• Limit between meal snacking and offer only water between meals. 
• Brush your child’s teeth 2 x/day with a pea-sized amount of fluoridated toothpaste if s/he can spit reliably. 
• Take your child to the dentist regularly.
• Even when using fluoridated toothpaste, your child should be taking a fluoride supplement or using fluoridated water. 
• Click here for more information on fluoride and healthy teeth

Bowel Movements

Click here for information on Stooling:  2-3 year olds.

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4 Year Old Children

Growth

4 year olds gain 3-4 lbs and 2-3 inches this year.  Some children gain height faster than weight and may look quite skinny, but they will fill out.  If they gain weight faster than height, they may be getting too fat.  Your child’s face will mature by becoming longer, with more distinct facial features. 

Nutrition

Keep your 4 year old child on a healthy, varied diet with ready access to water between meals.

Offer water not Gatorade, soda pop, or other sugary or flavored drinks!

Minimize junk food, fast food, convenience foods.

Go to www.mypyramid.gov for more details on healthy diets

Have set meal times.  Children and teens should eat 3 meals a day plus an after-school snack.

Most 4 year olds require 1,200  to 1,600 calories each day (depending on age and gender, size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese:  2-3 cups (16-24 oz.) per day
• Fruits:  2 to 3 half cup servings per day (1 - 1½ cups/day)
• Veggies:  3 to 4  half cup servings per day (1½- 2 cups/day)
• Grains:  4-5 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes:  3-5 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, 1/8 cup nuts or seeds, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc) [there are 16 oz per pound, so 4 oz = ¼ lb.]

4 year olds begin to be good company at meals and are ready to learn basic table manners.  They can learn to hold and use utensils correctly, not talk with their mouth full, use a napkin rather than a sleeve, and not reach across another person’s plate.  The best teaching method is your example.  They’ll develop better manners if you have a family custom of eating together - at least one meal a day.  Also, have your child set the table and/or help in meal preparation.

Most 4 year olds enjoy eating, but may still have specific preferences for food and this may vary day to day.

Do provide nutrious foods.

Don’t pressure, bribe, or reward with dessert. 

Do allow water only between meals: no snacks, juice, Gatorade, or soda. 

Do encourage trying new foods by offering small amounts to taste.  Most children will expand their food preferences as they age. 

Do set an example of eating and enjoying a wide variety of foods.  This will ultimately influence your child. 

Children who watch over 22 hours of TV per week have a greater tendency toward obesity (due to inactivity, the influence of TV ads for sugary cereals and fast foods, and the habit of munching while watching).  Keep your own home as “clean” as possible.  If the junk food is not in the home, it won’t be eaten.

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5-6 Year Old Children

Growth:

Gains about 4 lbs and 2 inches this year. Most 5 & 6 year olds have a slimmer appearance than they did during their preschool years. Also, their legs are longer in proportion to their bodies.

Nutrition:

Keep your child or teen on a healthy, varied diet with ready access to water between meals.

Offer water not Gatorade, soda pop, or other sugary or flavored drinks!

Minimize junk food, fast food, convenience foods.

Go to www.mypyramid.gov for more details on healthy diets

Have set meal times.  Children and teens should eat 3 meals a day plus an after-school snack.

Most 5-6 year olds require 1,200  to 1,800 calories each day (depending on age and gender, size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese: 2- 3 cups (16-24 oz.) per day
• Fruits:  2 to 3 half cup servings per day (1 - 1½ cups/day)
• Veggies:  3 to 5  half cup servings per day (1½- 2½ cups/day)
• Grains:  4-6 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes:  3-5 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, 1/8 cup nuts or seeds, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) [There are 16 oz per pound, so 4 oz = ¼ lb.]

 

Your child's eating habits are still being formed. You have the greatest influence, but his/her diet will also be affected by hurried schedules, TV ads, friends, school lunches, fast food, etc. Some tips to help your child make healthy food choices: Offer a variety from the food pyramid; include fiber; use 1% milk, prefer lean meats; limit sugars, salts, and fats (choose "liquid" fats over "hard" fats); read food labels; offer healthy snacks; limit fast food; and cook with your child.

7-8 Year Old Children

You have the greatest influence over your child’s eating habits, but his/her diet will also be affected by hurried schedules, TV ads, friends, school lunches, fast food, etc. Talk about food and exercise, choices and balance. Have family meals. Set an example – your actions speak louder than words!

Some tips to help your child make healthy food choices: Offer a variety from the food pyramid; include fiber; use 1% milk, prefer lean meats; limit sugars, salts, and fats (choose "liquid" fats over "hard" fats); read food labels; offer healthy snacks; limit fast food; and cook and eat with your child.

Click here for the Who, What, When, Where, Why & How of Eating Healthfully

Keep your child or teen on a healthy, varied diet with ready access to water between meals.

Offer water not Gatorade, soda pop, or other sugary or flavored drinks!

Minimize junk food, fast food, convenience foods.

Go to www.mypyramid.gov for more details on healthy diets

Have set meal times. Children and teens should eat 3 meals a day plus an after-school snack.

Most 7-8 year old girls require 1,200 to 1,800 calories each day (depending on age, size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese: 2-3 cups (16-24 oz.) per day
• Fruits: 2 to 3 half cup servings per day (1 - 1½ cups/day)
• Veggies: 3 to 5 half cup servings per day (1½- 2½ cups/day)
• Grains: 4-6 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes: 3-5 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, 1/8 cup nuts or seeds, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) [There are 16 oz per pound, so 4 oz = ¼ lb.]

Most 7-8 year old boys require 1,400 to 2,000 calories each day (depending on age, size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese: 2-3 cups (16-24 oz.) per day
• Fruits: 3 to 4 half cup servings per day (1½ - 2 cups/day)
• Veggies: 3 to 5 half cup servings per day (1½- 2½ cups/day)
• Grains: 5-6 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes: 4-5.5 oz. per day (1 ounce =1 egg, 1 Tbsp peanut butter, 1/8 cup nuts or seeds, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) [There are 16 oz per pound, so 4 oz = ¼ lb.]

9-10 Year Old Children

You have the greatest influence over your child’s eating habits, but his/her diet will also be affected by hurried schedules, TV ads, friends, school lunches, fast food, etc. Talk about food and exercise, choices and balance. Have family meals. Set an example – your actions speak louder than words!

Some tips to help your child make healthy food choices: Offer a variety from the food pyramid; include fiber; use 1% milk, prefer lean meats; limit sugars, salts, and fats (choose "liquid" fats over "hard" fats); read food labels; offer healthy snacks; limit fast food; and cook and eat with your child.

Click here for the Who, What, When, Where, Why & How of Eating Healthfully

Keep your child or teen on a healthy, varied diet with ready access to water between meals.

Offer water not Gatorade, soda pop, or other sugary or flavored drinks!

Minimize junk food, fast food, convenience foods.

Go to www.mypyramid.gov for more details on healthy diets

Have set meal times. Children and teens should eat 3 meals a day plus an after-school snack.

Most 9-10 year old girls require 1,400 to 2,000 calories each day (depending on age, size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese: 2-3 cups (16-24 oz.) per day
• Fruits: 3 to 4 half cup servings per day (1½ - 2 cups/day)
• Veggies: 3 to 5 half cup servings per day (1½- 2½ cups/day)
• Grains: 5-6 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes: 4-5.5 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, 1/8 cup nuts or seeds, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) [There are 16 oz per pound, so 4 oz = ¼ lb.]

Most 9-10 year old boys require 1,600 to 2,200 calories each day (depending on age, size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese: 3 cups (24 oz.) per day
• Fruits: 3 to 4 half cup servings per day (1½ - 2 cups/day)
• Veggies: 4 to 6 half cup servings per day (2 - 3 cups/day)
• Grains: 5-7 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes: 5-6 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, 1/8 cup nuts or seeds, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) [There are 16 oz per pound, so 4 oz = ¼ lb.]

11-13 Year Old Children

You still have the greatest influence over your child’s eating habits , even though hurried schedules, TV ads, friends, school lunches, fast food, etc, are having a greater impact. Talk with your child about food and exercise, choices and balance. Have discussions, not lectures. Focus on health, not body image. You can’t address “weird ideas” unless you maintain an attitude of trust and respect. The loudest message you give is your own example, your own eating and exercise habits, and whether you have family meals.

Some tips to help your child make healthy food choices: Offer a variety from the food pyramid; include fiber; use 1% milk, prefer lean meats; limit sugars, salts, and fats (choose "liquid" fats over "hard" fats); read food labels; offer healthy snacks; limit fast food; and cook and eat with your child.

Click here for the Who, What, When, Where, Why & How of Eating Healthfully

Keep your child or teen on a healthy, varied diet with ready access to water between meals.

Offer water not Gatorade, soda pop, or other sugary or flavored drinks!

Minimize junk food, fast food, convenience foods.

Go to www.mypyramid.gov for more details on healthy diets

Have set meal times. Children and teens should eat 3 meals a day plus an after-school snack.

Most 11-13 year old girls require 1,600 to 2,200 calories each day (depending on age, size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese: 3 cups (24 oz.) per day
• Fruits: 3 to 4 half cup servings per day (1½ - 2 cups/day)
• Veggies: 4 to 6 half cup servings per day (2 - 3 cups/day)
• Grains: 5-7 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes: 5-6 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, 1/8 cup nuts or seeds, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) [There are 16 oz per pound, so 4 oz = ¼ lb.]

Most 11-13 year old boys require 1,800 to 2,600 calories each day (depending on age, size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese: 3 cups (24 oz.) per day
• Fruits: 3 to 4 half cup servings per day (1½ - 2 cups/day)
• Veggies: 5 to 7 half cup servings per day (2½ - 3½ cups/day)
• Grains: 6-9 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes: 5-6.5 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, 1/8 cup nuts or seeds, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) [There are 16 oz per pound, so 4 oz = ¼ lb.]

14-18 Year Old Children

Teens often have the worse eating habits of any age group. They are very influenced by friends, eating out, hectic schedules, TV ads, etc. Don’t give in or give up!! You are still the parent! Talk with your teen about food and exercise, choices and balance. Have discussions, not lectures. Focus on health, not body image. You can’t address “weird ideas” unless you maintain an attitude of trust and respect. The loudest message you give is your own example, your own eating and exercise habits, and whether you have family meals.

Some tips to help your teen make healthy food choices: Offer a variety from the food pyramid; include fiber; use 1% milk, prefer lean meats; limit sugars, salts, and fats (choose "liquid" fats over "hard" fats); read food labels; offer healthy snacks; limit fast food; and cook and eat with your child.

Click here for the Who, What, When, Where, Why & How of Eating Healthfully

Keep your child or teen on a healthy, varied diet with ready access to water between meals.

Offer water not Gatorade, soda pop, or other sugary or flavored drinks!

Minimize junk food, fast food, convenience foods.

Go to www.mypyramid.gov for more details on healthy diets

Have set meal times. Children and teens should eat 3 meals a day plus an after-school snack.

Most 14-18 year old girls require 1,800 to 2,400 calories each day (depending on age, size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese: 3 cups (24 oz.) per day
• Fruits: 3 to 4 half cup servings per day (1½ - 2 cups/day)
• Veggies: 5 to 6 half cup servings per day (2½ - 3 cups/day)
• Grains: 6-8 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes: 5-6.5 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, 1/8 cup nuts or seeds, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) [There are 16 oz per pound, so 4 oz = ¼ lb.]

Most 14-18 year old boys require 2,000 to 3,200 calories each day (depending on age, size and activity):

• Milk (skim, 1% or 2%), yogurt, cheese: 3 cups (24 oz.) per day
• Fruits: 4 to 5 half cup servings per day (2 – 2½ cups/day)
• Veggies: 5 to 8 half cup servings per day (2½ - 4 cups/day)
• Grains: 6-10 oz. per day (1 ounce = 1 slice of bread, 1 cup boxed cereal, ½ cup of cooked rice, pasta, or cooked cereal)
• Meat/Legumes: 5.5-7 oz. per day (1 ounce = 1 egg, 1 Tbsp peanut butter, 1/8 cup nuts or seeds, ¼ cup cooked legumes (dry beans) , 1/4 cup tofu, 1 oz poultry, fish, pork, beef, lamb, venison, etc.) [There are 16 oz per pound, so 8 oz = 1/2 lb.]