Original Article:http://www.mayoclinic.com/health/nutrition-for-kids/NU00606
Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. What's different about nutrition for kids, however, is the amount of specific nutrients needed at different ages.
Ages 2 to 3: Girls and boys (1,000 calorie diet)
Calories: 1,000 to 1,400, depending on growth and activity level
Protein: 5 to 20% of daily calories (13 to 50 grams for 1,000 daily calories)
Carbohydrates: 45 to 65% of daily calories (113 to 163 grams for 1,000 daily calories)
Total fat: 30 to 40% of daily calories (33 to 44 grams for 1,000 daily calories)
Sodium: 1,000 milligrams a day
Fiber: 19 grams a day
Calcium: 500 milligrams a day
Ages 4 to 8: Girls (1,200 calorie diet)
Calories: 1,200 to 1,800, depending on growth and activity level
Protein: 10 to 30% of daily calories (30 to 90 grams for 1,200 daily calories)
Carbohydrates: 45 to 65% of daily calories (135 to 195 grams for 1,200 daily calories)
Total fat: 25 to 35% of daily calories (33 to 47 grams for 1,200 daily calories)
Sodium: 1,200 milligrams a day
Fiber: 25 grams a day
Calcium: 800 milligrams a day
Ages 4 to 8: Boys (1,400 calorie diet)
Calories: 1,400 to 2,000, depending on growth and activity level
Protein: 10 to 30% of daily calories (35 to 105 grams for 1,400 daily calories)
Carbohydrates: 45 to 65% of daily calories (158 to 228 grams for 1,400 daily calories)
Total fat: 25 to 35% of daily calories (39 to 54 grams for 1,400 daily calories)
Sodium: 1,200 milligrams a day
Fiber: 25 grams a day
Calcium: 800 milligrams a day
Ages 9 to 13: Girls (1,600 calorie diet)
Calories: 1,600 to 2,200, depending on growth and activity level
Protein: 10 to 30% of daily calories (40 to 120 grams for 1,600 daily calories)
Carbohydrates: 45 to 65% of daily calories (180 to 260 grams for 1,600 daily calories)
Total fat: 25 to 35% of daily calories (44 to 62 grams for 1,600 daily calories)
Sodium: 1,500 milligrams a day
Fiber: 26 grams a day
Calcium: 1,300 milligrams a day
Ages 9 to 13: Boys (1,800 calorie diet)
Calories: 1,800 to 2,600, depending on growth and activity level
Protein: 10 to 30% of daily calories (45 to 135 grams for 1,800 daily calories)
Carbohydrates: 45 to 65% of daily calories (203 to 293 grams for 1,800 daily calories)
Total fat: 25 to 35% of daily calories (50 to 70 grams for 1,800 daily calories)
Sodium: 1,500 milligrams a day
Fiber: 31 grams a day
Calcium: 1,300 milligrams a day
Ages 14 to 18: Girls (1,800 calorie diet)
Calories: 1,800 to 2,400, depending on growth and activity level
Protein: 10 to 30% of daily calories (45 to 135 grams for 1,800 daily calories)
Carbohydrates: 45 to 65% of daily calories (203 to 293 grams for 1,800 daily calories)
Total fat: 25 to 35% of daily calories (50 to 70 grams for 1,800 daily calories)
Sodium: 1,500 milligrams a day
Fiber: 26 grams a day
Calcium: 1,300 milligrams a day
Ages 14 to 18: Boys (2,200 calorie diet)
Calories: 2,200 to 3,200, depending on growth and activity level
Protein: 10 to 30% of daily calories (55 to 165 grams for 2,200 daily calories)
Carbohydrates: 45 to 65% of daily calories (248 to 358 grams for 2,200 daily calories)
Total fat: 25 to 35% of daily calories (61 to 86 grams for 2,200 daily calories)
Sodium: 1,500 milligrams a day
Fiber: 38 grams a day
Calcium: 1,300 milligrams a day
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