“A Video Every American Needs To Watch”
 
 

Nutrition Chart (click to download PDF)

This information is largely derived from the USDA’a Dietary Guidelines for Americans 2015-2020 but is supplemented from other sources. Thanks to our friends at Case Specific Nutrition for their help in compiling this table.

Daily Nutrition Requirements for Children

CategoryAges 1-3Ages 4-8Ages 9-13Agest 14-18Healthy SourcesUnhealthy Sources
Calories800-12001200-14001600-2000 (B)
1400-2000 (G)
2000-2200 (B)
1800 (G)
Sugar24242424Milk, Fruit, Vegetables, Unsweetened Greek YogurtHigh Fructose Corn Syrup, Candy, Ice Cream, Juice, Soda
Fat33396262Avocados, Nuts, Fish, Olive Oil, lean red meat, poultrySnack foods, butter
Saturated Fat<12-16<16-18<20-24 (B)
<18-22 (G)
<24-27 (B)
<22 (G)
Sodium1000-15001200-19001500-22001500-2300Dairy Products, beets, celeryFast food, canned soup, processed foods, salt
Carbs130130130130Fruits, Beans, Peas, Whole Wheat ProductsCandy, Soda, Pastries, Sugary Cereals, White Bread
Fiber1420 (B)
17 (G)
25 (B)
22 (G)
31 (B)
25 (G)
Beans, whole grains, brown rice, popcornFiber added processed foods
Protein13193452 (B)
46 (G)
Canned tuna, eggs, natural peanut butter, edamame, black beansBeef jerky, sausage, fast foods

 

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