Nutrition for all ages

This insert provides nutrition information for children un-

der 2 years old, 2 to 8 years old, 9 to 18 years old and adults
19-50 years old and incorporates the guidance provided in
the USDA’s MyPlate. Tips for families and emergency food
providers to encourage healthy eating are also included.

Infants to Children 2 years old

Written by Sasha Harrison, Post-Baccalaurate Dietetics and Nutrition, Fitness and Health Student

Age: 0-12 months Age: 1-2 years old

0-8 months: Children ages 1 to 2 years old should be eating solid

Infants are recommended to consume foods. Breast-feeding can be continued at this age, but
breast milk and/or infant formula from solid food should be the main source to fulfill energy
birth to 6 months. After 6 months, needs. Children should be eating a well balanced diet,
developmental cues will indicate when similar to that of an adult, with a variety of fruits and
the infant is ready to try solid food vegetables, whole grains, protein source foods, and
such as iron-fortified cereal, fruit, or low-fat dairy. Children in this age range should be
vegetables. Infant stomachs are very small but growth consuming whole milk, unless overweight or obesity is
at this stage is rapid, thus, infants should be fed several a concern.
times a day. Allow infants to self-regulate how much Children
they consume. Begin with a few Tablespoons of solid should eat
food a day and increase as needed. Offer solid foods three meals
slowly and individually. a day and
may also
8-12 months: eat one or
Infants at this stage may be consuming foods from two healthy
all food groups. Servings may range from about 1/8 snacks.
to 1/3 cup servings 2-3 times a day. At 10 months, Serving
combination foods such as macaroni and cheese may sizes should
be introduced to the infant. Continue to expose the be about one-quarter of an adult’s serving size.
infant to a variety of healthy foods and allow them to
self-regulate when and how much to consume.

Three tips for families to encourage healthy Three tips for emergency food providers to
­eating for children under 2 years old: ­encourage healthy eating for c­ hildren under 2
years old:

1. Promote feelings of security by holding an 1. Provide educational materials about child and
infant during feeding. infant feeding at each age stage.
2. Allow children to regulate their own eating. 2. Stock various types of formula. Pantries may
Pay attention to hunger and fullness cues in also have bottled water, which can be stored
order avoid over-feeding or under-feeding. near the infant formula because families may
3. Encourage trying new foods by serving a new use it to mix with infant formula.
food along side a favorite food and by intro- 3. Stock transitional foods like iron-foritified rice
ducing a food multiple times. cereal and baby food.

Sources: http://lancaster.unl.edu/family/parenting/month4_921.shtml; http://Clemson.edu/extension/hgic; http://www.ext.colostate.edu/pubs/foodnut/09358.html; Infant

nutrition and feeding guide. USDA. 2009; http://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Serving-Sizes-for-Toddlers.aspx
 Children 2-8 years old
Written by Briana Eicher, RD, CD

Age: 2-3 years old Age: 4-8 years old

2 cups 2.5 cups

3 ounce 5 ounce
1 cup 1-1.5 cup
equivalents equivalents
1 cup 1.5 cup
2 ounce 4 ounce
equivalents equivalents

The amount of calories and nutrients required for children ages 2-8 years depends on their activity level. The recommended daily
amounts above are based on the requirements for all children who get less than 30 minutes of physical activity per day.

The types and colors of vegetables

eaten should be varied throughout
Half of the grains eaten should be
the week and should include: whole grains.
• dark green
• For children 2-3 years old, this
• red and orange should be 1.5 ounce equiva-
• beans and peas lents
• starchy vegetables
• For children 4-8 years old, this
Each type and color of vegetables
should be 2.5 ounce equiva-
provides a unique set of nutrients
lents.
that are important for child growth.

Three tips for families to encourage Three tips for emergency food providers to
healthy e
­ ating for children 2-8 years old: encourage healthy eating for children 2-8 years
old:

1. Include a fruit and/or vegetable at every meal.

Fresh, frozen, and canned produce are all good 1. Provide nutrition-related activities for children.
options. Team Nutrition has activities available: http://
2. Set a good example for children by eating a www.fns.usda.gov/tn/team-nutrition.
balanced diet. 2. Encourage interaction with food selection,
3. Try combining new foods with preferred bagging food items, and packing food into the
foods, using positive reinforcement, limiting the car.
number of food choices, serving appropriate 3. Provide age-appropriate handouts to children
portion sizes, and serving consistent meals for and parents about food safety and nutrition.
picky eaters.

Sources: http://www.nutrition411.com/content/feeding-issues-treating-severe-food-aversion-and-extreme-food-selectivity; http://www.choosemyplate.gov/food-groups/;

https://www.purdue.edu/indianasefrnetwork/docs/April2012Newsletter.pdf; https://www.purdue.edu/indianasefrnetwork/docs/December2011Newsletter.pdf; http://www.
choosemyplate.gov/
 June 2013
Children and Adolescents 9-18 years old
Eatin g R i g h t Written by Sasha Harrison, Post-Baccalaurate Dietetics and Nutrition, Fitness and Health Student pa g e 3

Age: 9-13 years old Age: 14-18 years old

3 cups 3 cups
Girls: 5 Girls: 6
ounce Girls:1.5 ounce
1.5 cups equivalents/ cups/Boys: equivalents/
Boys: 6 2 cups Boys: 8

Girls: 2 5 ounce Girls: 2.5 Girls: 5

cups/Boys: equivalents cups/Boys: ounce
2.5 cups 3 cups equivalents/
Boys: 6.5
The amount of calories and nutrients required for individuals ages 9-18 years depends on their activity level. The recommended daily
amounts above are based on the requirements for those who get less than 30 minutes of physical activity per day.

The types and colors of vegetables

eaten should be varied throughout Half of the grains eaten should be
the week and should include: whole grains.
• dark green • For individuals 9-13 years old,
• red and orange this should be 3 ounce equiva-
• beans and peas lents
• starchy vegetables • For individuals 14-18 years old,
Each type and color of vegetables this should be 3 ounce equiva-
provides a unique set of nutrients lents for girls and 4 ounce
that are important for growth. equivalents for boys.

Three tips for families to encourage healthy Three tips for emergency food providers to en-
­eating for children and adolescents 9-18 years old: courage healthy eating for children and adoles-
cents 9-18 years old:

1. Provide healthy snacks that are low in fat, 1. Offer a variety of nutrient dense foods in indi-
sodium, and added sugars. Examples include vidual packages to encourage healthy, portable
yogurt and fruit, crackers and tuna, and celery snacks.
and peanut butter. 2. Provide handouts about making healthy life-
2. Encourage physical activity such as walking or style choices. Examples are serving size guides
playing team sports. for youth, healthy recipes, and ways to make
3. Promote healthy eating as a lifestyle, rather healthy choices away from home.
than focus on weight management, which may 3. Work with a backpack program to improve
lead to disordered eating or issues with body children’s access to foods on weekends and
image. during breaks.

Sources: http://www.clemson.edu/extension/hgic/food/nutrition/food_shop_prep/menu_planning/hgic4203.html; http://fycs.ifas.ufl.edu/extension/hnfs/myplate/MyPlate/Us-

ing_MyPlate_in_your_life_Teens_FINAL.pdf; http://www.choosemyplate.gov/; https://store.extension.iastate.edu/Product/Steps-to-a-Healthier-Family-Raising-Healthy-Kids
 Adults 19-50 years old
Written by Briana Eicher, RD, CD

Age: 19-30 years old Age: 31-50 years old

3 cups 3 cups
Women: 6 Women: Women: 6
ounce 1.5 cups/ ounce
2 cups equivalents/ Men: 2 equivalents/
Men: 8 cups Men: 7
Women:
2.5 cups/ Women: 5.5 Women: Women: 5
Boys: 3 ounce 2.5 cups/ ounce
cups equivalents/ Men: 3 equivalents/
Men: 6.5 cups Men: 6

The amount of calories and nutrients required for adults ages 19-50 years depends on their activity level. The recommended daily
amounts above are based on the requirements for those who get less than 30 minutes of physical activity per day.

The types and colors of vegetables Half of the grains eaten should be
eaten should be varied throughout whole grains.
the week and should include: • For individuals 19-30 years old,
• dark green this should be 3 ounce equiva-
• red and orange lents for women and 4 ounce
• beans and peas equivalents for men.
• starchy vegetables • For individuals 31-50 years old,
Each type and color of vegetables this should be 3 ounce equiva-
Pa g e 4 In the news
provides a unique set of nutrients lents for women and 3.5 ounce
that are important for growth. equivalents for men.

Three tips for families to encourage healthy Three tips for emergency food providers to
­eating for adults 19-50 years old: encourage healthy eating for adults 19-50 years
old:

1. Offer client choice so that adults can utilize

1. Substitute whole grains for refined grains. For
their nutrition knowledge and choose foods
example, use whole-wheat bread, brown rice,
that are right for them.
and whole-wheat pasta.
2. Collaborate with community organizations or
2. Capitalize on opportunities for extra nutri-
individuals to provide cooking demonstrations.
tion—add a few strawberries to your breakfast;
3. Provide other resources at your location that
add beans to your salad at lunch; add a frozen
may help sustain a healthy diet, such as in-
or canned vegetable to your dinner menu.
formation for local nutrition classes, grocery
3. Cook more meals at home where you have
store tours, SNAP benefits/enrollment, and
control over the ingredients and cooking
information regarding other assistance pro-
methods.
grams.

Sources: www.choosemyplate.gov; http://www.nutrition411.com/content/cooking-home-tips-healthy-meals; http://www.nutrition411.com/content/recipe-ideas-added-

nutrition