Guidelines for Children ages 4 to 8

Grains

These carbohydrates—including breads, cereals, pasta, and rice—are a great source of fuel. At least half of all grain and grain products should be whole grains, such as oatmeal, whole-wheat pasta, and brown rice, all rich sources of nutrients and fiber.

Daily amount: 4–5 ounces (1 ounce = 1 slice of bread or ½ cup cooked pasta, rice, or oatmeal)

Vegetables

Most kids don’t get enough of this group, which provide necessary vitamins, minerals, and fiber.

Daily amount: 1–1/2 cups (one serving = ½ cup cooked vegetables or about 1 cup raw)

Fruits

Fruits are also great sources of vitamins and minerals and fiber.

Daily amount: 1–1/2 cups (one serving = ½ cup cut or 1 small fresh fruit)

Dairy

Loaded with calcium, vitamins A and D, and protein, dairy is particularly important for growing healthy bones and bodies.

Daily amount: 2 cups (one serving = 1 cup of low-fat or skim milk or yogurt or 1–1/2 ounces of low-fat cheese).

Proteins

This group includes high-protein foods such as meat, fish, beans, and nuts
that build and repair muscles and tissues. One ounce of meat is equal to 1 ounce of meat, fish, or poultry; 1 egg or 2 egg whites; ¼ cup dried beans; 1 tablespoon of peanut butter; or ½ ounce of nuts or seeds.

Daily amount: 3–4 ounces

Fats

Fats are essential to maintain a healthy body and they’re a great source of energy, but some kids get too much fat and this group should be used sparingly, since they are concentrated in calories. Trans fats (hydrogenated oils) should be avoided and saturated fats (in meat and dairy) should be limited. Healthier fats are plant-based, such as olive oil, nuts, and avocados.

Daily amount: 3–4 teaspoons (1 teaspoon = 1 teaspoon of oil, 1 tablespoon of light or low-fat mayonnaise, or 15 small olives)

Limit sugar from candy, soft drinks, sugared juices, and other highly sweetened foods. These products only provide short-lasting energy, extra calories, and little in the way of nutritional value.

Next page: Healthy Lunchbox, Week 1