Daily Nutritional Needs 

of Children and Teenagers

 

1-6 years

Older Children and Teenagers

Bread and Cereal Group

4 servings whole grain, enriched or fortified daily

½-1 Slice bread

¼-1/2 c. cooked cereal

¼-1/2c. Noodles, or rice

½-1 oz. ready -to -eat cereal

4 servings whole grain, enriched or fortified, daily

1 slice bread

½-3/4 c. cooked  cereal, noodles, or rice

1 oz, ready –to –eat cereal

Fruit and Vegetable Group

4 servings daily

¼-2/3 c juice

¼-1/2 c. cooked fruit

½-1 whole fruit

2-4 tbsp. vegetables

4 servings daily

1 c, juice

½ c. cooked fruit

1 whole med, fruit

½ grapefruit

1 dinner sized salad

Milk Group

2-3 servings daily

½-1 c. milk

½-1 c. yogurt

1-inch cube cheese

¼-1/2c. Cottage cheese

3-4 servings daily

3 servings (age 7-12)

4 servings (teenagers)

1 c. milk

1c. Yogurt

1 oz. cheddar cheese

Or ¾ c. milk

 ½ c. cottage cheese

Or ¼ c. milk

 ½ c. ice cream or

1/3 c. milk

Meat Group

2 servings daily

2-4 tbsp. meat

1 egg

2 tbse, peanut

2-4 tbsp, cooked dry beans or peas

2 servings daily

2-3oz. lean meat

1 egg

2 tbsp. peanut butter

½-3/4 c.  Cooked dry beans or peas

At one year of age, the average child should be eating about 1,100 calories a day. For each year after his first birthday he should add another 100 calories (1200 for the second year, through 2,000for  a 10 year old ) Teenage girls may need 2,4oo to 2,700 calories a day while boys of similar ages may need 3, 100 to 3,6oo calories a day. Remember, however, that both size and activity levels influence caloric needs.