4-6 Year Olds - 7-9 Year Olds - 10-12 Year Olds - 13-14 Year Olds
| Calories | 1200-1400 calories/day |
| Protein | .5gm/lb (eg. 40lb child would need 20 gms of protein/day) |
| Calcium | 800 mg-1000mg/day |
| Iron | 10mg/day |
| Fiber | 5-10gm a day (add 5 to your child’s age in years) |
| Milk/Dairy | 2 cups |
| Lean Meats/Beans | 3-4 oz. |
| Fruits | 1.5 cups |
| Vegetables | 1.5 cup |
| Grains | 4-5 oz |
| Calories | 1400-1800 calories/day |
| Protein | .5gm/lb (eg. 60lb child would need 30 gms of protein/day) |
| Calcium | 800-1000mg/day for 7-8 year olds. Increase to 1300mg at age 9. |
| Iron | 10 mg/day |
| Fiber | 10-15gms/day(add 5 to your child’s age in years) |
| Milk/Dairy | 2 cups for 7-8 year olds. Increase to 3 cups at age 9. |
| Lean Meats/Beans | 4 oz for 7-8 year olds. Increase to 5 oz. at age 9. |
| Fruits | 1.5 cups |
| Vegetables | 2 cups |
| Grains | 4 oz for 7-8 year olds. Increase to 5 oz. at age 9. |
| Calories | 1600-1800 calories/day |
| Protein | .5gm/lb (eg. 80lb child would need 40 gms of protein/day) |
| Calcium | 1300 mg/day |
| Iron | 10 mg |
| Fiber | 15-20 gms/day |
| Milk/Dairy | 3 cups/day |
| Lean Meats/Beans | 5 oz. |
| Fruits | 1.5 cups |
| Vegetables | 2-2.5 cups/day |
| Grains | 5 oz/day |
| Activity | 30-60 minutes of enjoyable, moderate-intensity physical activities every day. Activities should be developmentally appropriate and varied. In addition 60+ minutes of unstructured play time. |
Calories estimates are based on a sedentary lifestyle. Increased physical activity will require additional calories:by 200kcal/d if moderately physically active; and to 200-400 if very physically active.
| Calories | 1800 to 2000 calories/day for girls 2000 to 2200 calories/day for boys |
| Protein | .5gm/lb body weight. (100 lb girl would need 50 gms of protein/day) |
| Calcium | 1300 mg/day |
| Iron | 15mg/day for girls 12 mg/day for boys |
| Fiber | 15-25 gms/day |
| Milk/Dairy | 3 cups |
| Lean Meats/Beans | 5 oz for girls 6 oz. for boys |
| Fruits | 2 cups/day |
| Vegetables | 2.5 cups/day |
| Grains | 6 oz/day |
| Activity | 60-90 minutes of activity every day: 30 minutes of moderate-intensity physical activities should be included. |
Calories estimates are based on a sedentary lifestyle. Increased physical activity will require additional calories: by 200 kcal/d if moderately physically active; and to 200-400 if very physically active. Can increase more depending on length of activity.
