Healthy Diets for Kids

Don't forget the snacks! Healthy eating for children and teenagers can be a challenge.

To meet energy needs, children and teens should:

• Eat three balanced meals each day, beginning with breakfast
• Have smart snack options available throughout the day
• Keep portion sizes in control and not consume large quantities of food at one sitting.
• Consume mid-morning and mid-afternoon snacks to avoid excess hunger at meal times
• Be active and consume small snacks to meet their energy needs.

Tweens and teens need extra nutrients to support the adolescent growth spurt, which begins in girls at ages 10 or 11 and in boys at 12 or 13 years of age. In addition to other nutrients, adequate amounts of iron and calcium are particularly important as the adolescent body undergoes this intensive growth period.