Nutrition for Kids: Guidelines for a Healthy Diet

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

Quick Frozen Yogurt

Okay so sometimes it is nice to just whip something up using products instead of making it all from scratch. Thank God our world is changing because now So Delicious Coconut Milk Yogurt is available! Enjoy, my family did ....

2 cups vanilla yogurt of choice (coconut by So Delicious)
2 cups milk of choice, such as pure coconut milk by Native Forest
1-1/2 cups fruit preserves of choice, such as strawberry

1. Combine yogurt, milk, and fruit preserves in bowl of ice cream maker; freeze according to manufacturer's instructions.
2. Scoop ice cream into storage container; eat as soft serve, or freeze until solid.

Servings: 6 cups
Prep time: 5 min
Freeze Time: 20 - 30 minutes (depends on ice cream maker)
Variations
To use fresh berries: wash and hull 3 cups strawberries or berries of choice; place in saucepan over medium heat; roughly mash berries; add 1/2 cup sweetener of choice (such as cane sugar or simple syrup); bring to a boil; stir and mash berries, cook 15 minutes; remove from heat to cool; follow recipe as stated above.


NUTRITION FACTS - 1/2 cup serving, 12 servings total (6 cups)

Fresh Fruit Preserves

These preserves can be kept refrigerated up to 2 months, or canned and stored for up to one year.

2 pounds organic fruit of choice, prepared

1 tablespoon plus 1/2 teaspoon, freshly squeezed organic lemon juice

1 cup cane sugar, or light brown sugar, or turbinado, or granulated sweetener of choice (not Stevia)

1. Prepare organic fruit of choice; hull or peel, wash well, dry thoroughly, chop to desired size.
2. In large saucepan, combine prepared fruit of choice and lemon juice; cook, stirring occasionally, over low heat until juices are released, about 40 minutes.
3. Add cane sugar; stir to combine.
4. Bring preserves to a boil over medium heat; cook, stirring occasionally, until mixture registers 210 degrees on a candy thermometer, about 15 minutes.
5. Remove saucepan from heat; let cool completely; skim foam from surface with a spoon.

Preserves can be refrigerated in an airtight container, up to 2 months.

Servings: about 2-1/2 cups

Preheat: None

Prep Time: 15 min

Cooking Time: about 1 hour

Variations – Fruits to Use

• Blackberry
• Blueberry
• Cherry
• Fig
• Raspberry
• Strawberry (6 cups, hulled and halved)

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NUTRITION DATA - for 1/2 cup STRAWBERRY preserves

Strawberry Ice Cream

So very tasty – take care to not eat it all in one sitting!

2 cups water, divided

1 cup evaporated cane juice, or cane sugar, or light brown sugar, or granulated sweetener of choice (not stevia)

1/2 cup tapioca starch, or potato starch, or arrowroot starch, or cornstarch

1 tablespoon pure olive oil, or soy-free vegan buttery spread (Earth Balance®), or butter of choice, or palm oil

1/2 teaspoon pure vanilla extract

1 pinch sea salt

1-1/2 cups organic strawberries, stems removed

2 cups ice cubes

1. To bowl of food processor or blender, combine room temperature water, evaporated cane juice, tapioca starch, pure olive oil, pure vanilla extract, and sea salt; blend 30 seconds, or until evaporated cane juice is dissolved.
2. Add strawberries and 1 cup boiling water; process to desired consistency.
3. Place 2 cups ice cubes into large bowl; set smaller bowl on top of ice cubes; pour ice cream mixture into inset bowl; set aside 15 minutes, or until cooled.
4. Pour preparation into 1-1/2-quart (6 cup) ice cream maker; freeze according to manufacturer's instructions.

Remove ice cream to storage container; freeze up to 1 month.

Remove from freezer 15 minutes prior to serving, so ice cream is easier to scoop.

Servings: about 3 cups

Preheat: None

Prep Time: 25 min

Freezing Time: 30 min

Variations

Up to 1 cup of any berry or diced fruit can be folded in at the end of step 2. Blueberries make an excellent ice cream, as do peaches.

To use a seeded fruit such as raspberries: wash and drain fresh or frozen berries; place into saucepan set over medium heat; cook 8 minutes; pour the hot liquid through a fine mesh strainer or sieve as you add the liquid to the bowl of a food processor or blender, removing as many seeds as possible; proceed with recipe as stated.

Nutrition Data = 1/2 cup serving size

Orange Sherbet

Light, refreshing and easy to make!

3-1/2 cups water, divided

3 tablespoons DariFree™ powder (Vance’s®), or powdered milk of choice

3/4 cup evaporated cane juice, or cane sugar, or light brown sugar

12 ounces (1 can) 100% pure organic orange juice concentrate, thawed

1 tablespoon 100% pure organic lemon juice

1 tablespoon pure olive oil, or coconut oil, or palm oil

1. Add 1-1/2 cups water to saucepan; whisk in DariFree™ powder (Vance’s®) and evaporated cane juice; place saucepan over medium-high heat; whisking constantly, bring mixture to a boil; boil 1 minute; remove from heat.
2. Stir in orange juice concentrate, lemon juice, pure olive oil, and remaining 2 cups water.
3. Transfer mixture to storage container; place on lid; freeze until firm, about 4 hours, or overnight.
4. Remove from freezer; turn out into mixing bowl; beat with an electric mixer until somewhat creamy; place into storage container; cover; return to freezer.

Remove from freezer 20 minutes before serving so sorbet softens a bit.

Store frozen up to 2 months.

Servings: 8 (1/2 cup/serving; 4 cups total)

Preheat: None

Prep Time: 10 min

Freezing Time: 4 hours

Variations

Replace orange juice concentrate with frozen 100% pure organic juice concentrate of choice, such as lemonade or grape.

For creamier texture: prepare recipe through step 2; pour preparation into 1-1/2-quart (6 cup) ice cream maker; freeze according to manufacturer's instructions.

*********1/2 cup serving size from 4 cups total****************

Frozen Fruit Juice Concentrates

Fruit juice concentrates are very easy to make, easy to store, and yield wonderful juices quickly and easily – just add water.

2/3 cup strained fresh fruit juice of choice, such as orange, lemon, or lime

3/4 cup cane sugar, or light brown sugar, or evaporated cane juice, or Palm crystals

1/2 cup water

1. Prepare fruit juice according to fruit being used; oranges, lemons, or limes can be freshly juiced by hand and then the juice should be strained to yield 2/3 cup; blueberries (cherries – pitted; cranberries; strawberries; raspberries) should be washed well, place in small saucepan and placed over medium heat until they begin to burst, about 5 minutes, then pour into a food mill held over a clean bowl and process to extract juice to equal 2/3 cup.
2. In small saucepan, whisk together cane sugar and water; place saucepan over medium heat, whisking constantly; heat to completely dissolve cane sugar; remove saucepan from heat.
3. Whisk in fresh, strained fruit juice of choice; pour into freezer-safe container with tight-fitting lid; freeze until solid.

Use as called for to make sorbet or sherbet.

To reconstitute for juice: place frozen or thawed concentrate into pitcher; add 12 ounces (1-1/2 cups water); stir to incorporate; serve chilled.

Servings: 12 ounces

Preheat: None

Prep Time: 10 min

Quantity of Fruit Needed

5 to 6 organic lemons = 10 to 12 tablespoons (2/3 to 3/4 cup) fresh strained juice

8 to 12 organic limes = 8 to 18 tablespoons (1/2 to 1 cup) fresh strained juice

3 to 4 organic oranges = 10 to 16 tablespoons (2/3 to 1 cup) fresh strained juice

1-1/2 to 2 cups organic blueberries = 2/3 to 3/4 cup fresh strained juice
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ORANGE JUICE CONCENTRATE, 1 ounce serving size, 12 OUNCES total

Chocolate Ice Cream

A creamy, rich chocolate ice cream.

2 cups water, divided

1 cup evaporated cane juice, or cane sugar, or light brown sugar, or granulated sweetener of choice (not stevia)

3/4 cup soy-free vegan 100% pure cocoa powder

1/4 cup tapioca starch, or potato starch, or arrowroot starch, or cornstarch

1/4 cup DariFree™ powder (Vance’s®), or powdered milk of choice

1 tablespoon pure olive oil, or coconut oil, or butter of choice, or palm oil

1 teaspoon pure vanilla extract

1/2 cup soy-free vegan chocolate chips (Enjoy Life)

2 cups ice cubes

1. Place small saucepan over medium heat; add 1 cup water; heat 2 minutes.
2. Whisk in evaporated cane juice, cocoa powder, tapioca starch, DariFree powder, pure olive oil, and pure vanilla extract; whisk constantly; heat 1 minute; add chocolate chips; whisk until mixture is completely smooth.
3. Remove saucepan from heat; whisk in 1 cup water.
4. Place 2 cups ice cubes into large bowl; set smaller bowl on top of ice cubes; pour ice cream mixture into inset bowl; set aside 15 minutes, or until cooled.
5. Pour preparation into 1-1/2-quart (6 cup) ice cream maker; freeze according to manufacturer's instructions.

Remove ice cream to storage container; freeze up to 1 month.

Remove from freezer 15 minutes prior to serving, so ice cream is easier to scoop.

Servings: about 2 cups

Preheat: None

Prep Time: 25 min

Freezing Time: 30 min
**************
NUTRITION DATA: Serving size: 1/2 cup; Total Servings 4 (2 cups)

Vanilla Ice Cream

To achieve a deeper flavor, use 2 vanilla beans in place of pure vanilla extract – just split the beans open and add them to the pot (remove pods from liquid, scrape the insides back into the liquid then discard the pods).

2 cups water, divided
1 cup evaporated cane juice, or cane sugar, or light brown sugar, or granulated sweetener of choice (not stevia)
1/2 cup tapioca starch, or potato starch, or arrowroot starch, or cornstarch
1/2 cup DariFree™ powder (Vance’s®), or powdered milk of choice
1 tablespoon pure olive oil, or coconut oil, or butter of choice, or palm oil
1 tablespoon pure vanilla extract
2 cups ice cubes

1. Place small saucepan over medium heat; add 1 cup water; heat 2 minutes.
2. Whisk in evaporated cane juice, tapioca starch, DariFree powder, pure olive oil, and pure vanilla extract; whisk constantly; heat 2 minutes.
3. Remove saucepan from heat; whisk in 1 cup water.
4. Place 2 cups ice cubes into large bowl; set smaller bowl on top of ice cubes; pour ice cream mixture into inset bowl; set aside 15 minutes, or until cooled.
5. Pour preparation into 1-1/2-quart (6 cup) ice cream maker; freeze according to manufacturer's instructions.

Remove ice cream to storage container; freeze up to 1 month.
Remove from freezer 15 minutes prior to serving, so ice cream is easier to scoop.

Servings: about 2 cups
Preheat: None
Prep Time: 25 min
Freezing Time: 30 min
**************************
NUTRITION DATA - Serving size 1/2 cup; Total Servings 4 (2 cups)

Gabe’s Chocolate Chip Cookies

These are the very first cookies I made for my son Gabriel. He was so happy to have a home-baked cookie that he clapped and danced while he ate them. These cookies placed “Second Premium” at the 2008 Minnesota State Fair in the “Everyday Baking” category.

3/4 cup brown rice flour
3/4 cup tapioca starch
1/4 cup potato starch, or cornstarch, or arrowroot starch
1/4 cup almond meal, or quinoa flour, or GF oat flour
1/4 cup GF oat flour, or pure rice bran
1 tablespoon egg replacer powder
2 teaspoons xanthan gum, or 1 teaspoon arrowroot starch, or 1 teaspoon guar gum
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon sea salt
3/4 cup lard, or 1 cup palm shortening
1-1/4 cup light brown sugar (packed), or dark brown sugar, or 3/4 cup agave nectar
1/4 cup water
1-1/2 teaspoons GF vanilla extract
2 cups soy-free vegan chocolate chips (Enjoy Life)

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1. Place baking racks in first and third positions; preheat oven to 375°F.
2. In airtight container combine brown rice flour, tapioca starch, potato starch, almond meal, GF oat flour, egg replacer powder, xanthan gum, baking soda, cinnamon, and sea salt; place on lid; shake vigorously to combine and to introduce air; set aside.
3. In large bowl, cream together (using hand-held electric mixer or large wooden spoon) lard, light brown sugar, water, and GF vanilla.
4. Pour dry ingredients into creamed sugars; beat until well incorporated; beat in chocolate chips.
5. Scoop up one rounded tablespoonful of dough per cookie onto parchment-lined baking sheet, placing dough balls about 3 inches apart.
6. Place cookie sheet into preheated 375°F oven; bake 10 to 12 minutes, or until cookies are nicely browned and set.
7. Remove baking sheets from oven; cool cookies on sheet 5 minutes; remove cookies to wire baking rack to cool completely.
8. Repeat until all dough is used.
9. Store cookies in airtight container up to 5 days.

Servings: 48 cookies

Preheat: 375°F

Prep Time: 10 min

Cooking Time: 12 min

Variations

To use Gluten-free-Gluten (GfG): omit xanthan gum; reduce brown rice flour to 1/2 cup; reduce tapioca starch to 1/2 cup; add 1/2 cup GfG.

To use egg: omit egg replacer powder; reduce water to 2 tablespoons; beat 2 eggs to incorporate during step 3.

To use butter: omit palm shortening; add 3/4 cup butter during step 3.

Sloppy Joes

Sloppy Joes are so easy to make for a large gathering, or freeze in small portions for anyone to reheat. Serve on GF buns (page 21), biscuits (page 21), or GF white sandwich bread (page 21). Also great with a dill pickle (page 21) and chips, or potato wheels (page 21).

1 finely chopped medium onion (2 cups), or 1/4 cup onion flakes

1/2 roasted red pepper, finely chopped (remove skin, ribs, and seeds)

1 celery rib, finely chopped

2 teaspoons minced garlic, or 1 teaspoon garlic powder

1 tablespoon pure olive oil, or coconut oil, or melted lard of choice, or melted butter of choice, palm oil

Sea salt and fresh ground black pepper, to taste

1 pound ground meat, such as beef, bison, turkey, lamb, red deer, or elk

15 ounces (2 cups) tomato sauce (page 21)

1/4 cup GF ketchup (page 21)

1/2 teaspoon ground cumin

1/4 teaspoon coriander

2 teaspoons parsley flakes

1 teaspoon paprika (optional)

4 GF burger buns (page 21), split and toasted

1. Clean and dice onion, roasted red pepper, and celery; mince garlic; set aside.
2. Place large cast iron skillet over medium-high heat; add oil, then add onion, bell pepper, celery, and garlic; season to taste with sea salt and black pepper; cook until vegetables are soft, 5 – 7 minutes; stir frequently.
3. Add ground meat; break up meat; cook until meat it is no longer pink, 6 – 8 minutes.
4. Stir in tomato sauce, GF ketchup, cumin, coriander, parsley flakes, and paprika; simmer until thick, 6 – 8 minutes; stir occasionally.
5. Taste; season further with sea salt and fresh ground black pepper, if desired.

Spoon mixture onto GF buns; serve immediately.

To freeze: allow mixture to cool; scoop into plastic freezer bag; lay flat in freezer; store frozen up to 3 months.

Servings: 4

Preheat: Medium High

Prep Time: 20 min

Cooking Time: 20 min

Quick Pancakes

This recipe calls for one 13-ounce Vanilla Muffin Mix by The Really Great Food Company. Awesome, quick pancakes!

1 boxed (13-ounces) Vanilla Muffin Mix (The Really Great Food Company)

2 tablespoons egg replacer powder

1 teaspoon baking powder

1 cup plus 2 tablespoons rice milk (Hain Celetial), or milk of choice, or water

1/3 cup pure olive oil

1 pinch sea salt

Optional: 1 cup soy-free vegan chocolate chips (Enjoy Life)

1. In large mixing bowl, combine mix, egg replacer powder, baking powder, rice milk, olive oil, and sea salt; beat by hand 1 minute; set aside.
2. Heat griddle to 350 degrees F.
3. Pour pancake batter onto heated, dry griddle by the 1/4-cupful, evenly spaced; cook until bubbles form, rise to the top and burst; flip to brown and evenly cook.
4. Serve immediately topped with Grade B Maple syrup, or honey of choice, or jelly of choice.
5. Or place onto wire cooling rack; cool completely prior to storage in refrigerator.

To freeze: place pancakes in a single layer on parchment-lined baking sheet; separate layers with parchment paper; wrap sheet tightly in plastic; freeze at least 2 hours; remove frozen pancakes to plastic freezer bag; store frozen up to 2 months.

To reheat: place frozen pancake into toaster to reheat, or place frozen pancake on cool, dry skillet; place skillet over medium heat; cook to warm pancake through, flipping as needed to prevent excessive browning.

Servings: 8 pancakes

Preheat: 350 degrees F

Prep: 10 minutes

Cook Time: about 7 minutes per batch

Variations

Savory Cakes: Add 2 tablespoons minced onions (flakes or fresh), 1/2 cup shredded cheese of choice (such as Daiya's Mozzarella shreds), and a pinch of paprika or black pepper; beat into batter prior to setting it aside. To substitute cheese of choice: omit cheese; add 3 tablespoons nutritional yeast flakes.

Tree Hugger Cakes: Add 1 tablespoon cane sugar, 1/4 teaspoon ground cinnamon, and 1/2 cup crushed nuts or seeds of choice (such as pecans, walnuts, pine nuts, pumpkin seeds, sunflower seeds), and dried or diced fresh fruit of choice (such as raisins, strawberries, blueberries); beat into batter prior to setting it aside.

Cornbread Quick Cakes

This recipe calls for one 13-ounce Cornbread Muffin Mix by The Really Great Food Company. Awesome, quick pancakes!

1 boxed (13-ounces) Cornbread Muffin Mix (The Really Great Food Company)
3 tablespoons cane sugar
1-1/2 tablespoons egg replacer powder
1 teaspoon baking powder
1 cup plus 2 tablespoons rice milk (Hain Celetial), or milk of choice, or water
1/3 cup pure olive oil
1 pinch sea salt

1. In large mixing bowl, combine mix, cane sugar, egg replacer powder, baking powder, rice milk, olive oil, and sea salt; beat by hand 1 minute; set aside.
2. Heat griddle to 350 degrees F.
3. Pour pancake batter onto heated, dry griddle by the 1/4-cupful, evenly spaced; cook until bubbles form, rise to the top and burst; flip to brown and evenly cook.
4. Serve immediately topped with Grade B Maple syrup, or honey of choice, or jelly of choice.
5. Or place onto wire cooling rack; cool completely prior to storage in refrigerator.

To freeze: place pancakes in a single layer on parchment-lined baking sheet; separate layers with parchment paper; wrap sheet tightly in plastic; freeze at least 2 hours; remove frozen pancakes to plastic freezer bag; store frozen up to 2 months.
To reheat: place frozen pancake into toaster to reheat, or place frozen pancake on cool, dry skillet; place skillet over medium heat; cook to warm pancake through, flipping as needed to prevent excessive browning.

Servings: 8 pancakes
Preheat: 350 degrees F
Prep: 10 minutes
Cook Time: about 7 minutes per batch

Variations
Savory Cakes: Add 2 tablespoons minced onions (flakes or fresh), 1/2 cup shredded cheese of choice (such as Daiya's Mozzarella shreds), and a pinch of paprika or black pepper; beat into batter prior to setting it aside. To substitute cheese of choice: omit cheese; add 3 tablespoons nutritional yeast flakes.

Tree Hugger Cakes: Add 1 tablespoon cane sugar, 1/4 teaspoon ground cinnamon, and 1/2 cup crushed nuts or seeds of choice (such as pecans, walnuts, pine nuts, pumpkin seeds, sunflower seeds), and dried or diced fresh fruit of choice (such as raisins, strawberries, blueberries); beat into batter prior to setting it aside.