Benefits of Healthy Eating:

Healthy eating can help individuals achieve and maintain a healthy body weight, consume important nutrients, and reduce the risk of developing health conditions such as:

  • High blood pressure
  • Heart disease
  • Diabetes
  • Cancer
  • Osteoporosis
  • Iron deficiency
  • Cavaties

Water: Drink Up!

Water makes up more than half of kids' body weight and is needed to keep all parts of the body functioning properly.

  • There's no specific amount of water recommended for children, but it's a good idea to give them water throughout the day — not just when they're thirsty.
  • Babies generally don't need water during the first year of life.
  • If your child doesn't like the taste of water, add a bit of lemon or lime for flavor.
  • Fruits and veggies are also good sources of water.
  • Kids should drink more water when ill, when it's hot out, or when engaged in physical activity.

Recommended Amount of Calories

Here's what the United States Department of Agriculture (USDA) recommends kids get calorie-wise and from each food group for a healthy, balanced diet:

Male Female
Age (years) Calories (per day)
2-3 1,000 1,000
4-8 1,200 - 1,400 1,200 - 1,400
9-13 1,400 - 1,600 1,600 - 2,000
14-18 1,800 2,000 - 2,400