What to Feed Kids Every Day (2024)

Not everything on your kid's plate has to be a superfood. But children do need daily servings from each of the five main food groups: grains, fruits, vegetables, dairy, and protein. Keep reading to find out exactly how much your child needs based on their age. We also rounded up some healthy food options to serve throughout the day.

Grains

At least half of your kids' grain servings should be unrefined, like whole wheat or oats. That's because whole grains pack more dietary fiber, iron, and B vitamins than their refined counterparts.

Some good sources of whole grains (and their serving sizes) include:

• Whole wheat bread (1 slice)
• Whole grain bagel (1 mini size bagel)
• Whole grain cereal (1 cup)
• Whole grain pasta (1/2 cup)
• Rolled oats (1 packet instant oatmeal)
• Brown rice (1/2 cup)
• Popcorn for kids over 4 (3 cups)
• Whole wheat or corn tortilla (one 6-inch tortilla)
• Whole-grain goldfish crackers (50)

Whole grains may also reduce the risk of type 2 diabetes, cardiovascular disease, and colorectal, pancreatic, and gastric cancers. If your family is having trouble transitioning, look for breads and pastas made with a mix of whole and refined grains. Your kids may not notice the difference. Still, it's OK for kids to have regular pasta or white bread sometimes.

The recommended servings vary based on age. According to the U.S. Department of Agriculture (USDA), kids should eat the following amount of grains per day:

• Toddlers (1–2 years): 1.75 to 3 ounce-equivalents
• Preschoolers (2–3 years): 3 to 5 ounce-equivalents
• School-age kids (4–8 years): 4 to 6 ounce-equivalents
  

Healthy Fats

All kinds of fats help kids grow, transport vitamins through the body, and provide vitamin E. But the unsaturated type (such as the kind in olive oil and peanuts) protects kids' hearts by keeping their cholesterol level low, while the saturated kind (like butter) causes it to increase.

You may not picture kids when you think of high cholesterol. However, according to the Centers for Disease Control and Prevention (CDC), around 7% of kids ages 6 to 19 have high cholesterol.

Some good sources of healthy fat (and their serving sizes) include:

• Peanut butter (1 tablespoon)
• Avocado (1/2 medium)
• Sunflower seeds (1/2 ounce)
• Nuts (1/2 ounce)
• Oil and vinegar salad dressing (2 tablespoons)
• Olive, canola, peanut, or flaxseed oil (1 tablespoon)
• Olives (4 large)

The American Heart Association (AHA) recommends focusing on incorporating polyunsaturated and monounsaturated fatty acids, such as those found in fish, nuts, and vegetable oils. In addition, they say to limit fats to the following:

• Preschoolers (2–3 years): 30% to 35% of total daily calories
• School-aged kids (4–18 years): 25% to 35% of total daily calories
  

Fruits and Vegetables

According to the USDA, half your child's plate should be comprised of fruits and vegetables. Ideally, you'll divide the servings fairly equally between the two. But if you have a picky eater, set this minimum goal: at least one serving of dark green or orange veggies daily. They have unique disease-preventing compounds. And take comfort in the fact that tomato sauce, salsa, and baked fries count toward your child's veggie servings, too.

Some kid-friendly fruits and vegetables to consider (and their serving sizes) include:

• Corn (1 cup)
• Strawberries (8 large)
• Seedless grapes (22)
• Broccoli (1 cup)
• Cantaloupe (1 cup diced)
  
• Baked fries (10)
• Baby carrots (12)
• Any fresh fruit or veggie (1 cup)

How many fruits and veggies do your kids need each day? It depends on their age. The USDA recommends the following for fruit:

• Toddlers (12–23 months): 1/2 to 1 cup
• Preschoolers (2–3 years): 1 to 1 1/2 cups
• School-aged kids (4–8): 1 to 2 cups

Here are the USDA's recommendations for vegetables:

• Toddlers (12–23 months): 2/3 to 1 cup
• Preschoolers (2–3 years): 1 to 1 1/2 cups
• School-aged kids (4–8 years): 1 1/2 to 2 1/2 cups
  

Dairy (and Added Calcium)

If your kid is a milk lover, it'll be no sweat to meet their daily calcium needs. Otherwise, focus on low-fat yogurt, cheese, and fortified beverages and cereals. Look for brands that contain added vitamin D, which, among many other things, helps kids absorb calcium.

Some good sources of calcium (and their serving sizes) include:

• Cow's milk (1 cup)
• Fortified soy milk (1 cup)
• Fortified orange juice (1 cup)
  
• Yogurt (1 cup)
• String cheese (1 piece)
• Shredded cheese (1/3 cup)
  
• Mozzarella or cheddar cheese (1 1/2 ounces)
  

According to the National Institutes of Health, kids require the following amounts of calcium every day for strong bones and teeth:

• Toddlers (1–3 years): 700 mg
• Kids (4–8 years): 1,000 mg
• Kids (9–18 years): 1,300 mg
  

Lean Protein

Protein-rich foods help build and repair every tissue in the body that kids need to grow. They also contain must-have nutrients like iron, zinc, and B vitamins.

Shop for the leanest meats (such as skinless chicken, turkey, or a cut of beef with "loin" or "round" in its name) to get protein with less saturated fat. At least once a week, kids should also eat fish and beans, which have nutrients that are not found in other kinds of protein. Look for seafood such as trout and salmon (both of which are low in mercury) that are sustainably caught.

Some good sources of protein for kids (and their serving sizes) include:

• Tofu (1/4 cup)
• Kidney beans (1/4 cup)
• Shrimp (6)
• Hummus (6 tablespoons)
• Grilled chicken (1/2 breast)
• Egg (1)
• Deli meat (1 slice)
• Black bean soup (1/2 cup)
• Nut butter (1 tbsp)
• Turkey burger or hamburger patty

According to the USDA, kids need the following ounce-equivalents of protein each day:

• Toddlers (12–23 months): 2 ounce-equivalents
• Kids (2–3 years): 2 to 4 ounce-equivalents
• Kids (4–8 years): 3 to 5.5 ounce-equivalents
  

Sample Menus

If you're struggling to put that all together, here are some menu ideas for meeting these daily nutrition recommendations for kids by age.

Daily menu suggestion for toddlers

Breakfast

• 1/2 hard-boiled egg
• 1 piece whole-grain toast
• 1/2 cup berries
• 3/4 cup milk

Snack

• 1 piece string cheese, sliced
• Water

Lunch

• 1/2 cup mini pasta tossed with 2 tsp. olive oil and 1/2 cup broccoli
• 3/4 cup milk

Snack

• 1 small banana, sliced
• Water

Dinner

• 1/2 cod filet (sauteed in a bit of oil)
• 1/2 cup cooked brown rice
• 1/2 cup cooked squash
• Water

Snack or Treat

• Cookie
• Ice pop
• Mini piece of chocolate
  

Daily menu suggestion for preschoolers

Breakfast

• Mini whole-grain bagel with 1 Tbsp. peanut butter
• 5 large strawberries, sliced
• 3/4 cup milk

Snack

• 6 baby carrots
• 1/2 cup broccoli with 2 Tbsp. low-fat ranch dip
• Water

Lunch

• Turkey and cheese sandwich on whole-grain bread
• 1/2 cup apple slices
• Water

Snack

• 2 Tbsp. hummus
• 5 whole-grain crackers
• Water

Dinner

• 1/2 small piece (2 ounces) grilled chicken
• 10 sweet potato fries
• Dinner roll
• 1/2 cup grapes, sliced
• 3/4 cup milk

Snack or Treat

• Cookie
• Ice pop
• Mini piece of chocolate
  

Daily menu suggestion for school-aged kids

Breakfast

• 1 cup whole-grain cereal with 3/4 cup milk
  
• 1 slice cantaloupe
  

Snack

• 8 tortilla chips with 1/4 cup tomato salsa and 1/4 cup black beans
• Water

Lunch

• 1 1/2 cups chicken vegetable soup with 5 saltines
• 1/4 cup raisins
• 1/2 cup berries
• 3/4 cup milk

Snack

• 3 cups oil-popped popcorn sprinkled with 2 Tbsp. grated Parmesan cheese
• Water

Dinner

• Turkey burger on a roll
• 1/2 cup green beans with almond slivers and 2 tsp. olive oil
• 1 orange
• 3/4 cup milk

Snack or Treat

• Cookie
• Ice pop
• Mini piece of chocolate