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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.
Category | Ages 1-3 | Ages 4-8 | Ages 9-13 | Agest 14-18 | Healthy Sources | Unhealthy Sources |
---|---|---|---|---|---|---|
Calories | 800-1200 | 1200-1400 | 1600-2000 (B) 1400-2000 (G) | 2000-2200 (B) 1800 (G) | ||
Sugar | 24 | 24 | 24 | 24 | Milk, Fruit, Vegetables, Unsweetened Greek Yogurt | High Fructose Corn Syrup, Candy, Ice Cream, Juice, Soda |
Fat | 33 | 39 | 62 | 62 | Avocados, Nuts, Fish, Olive Oil, lean red meat, poultry | Snack foods, butter |
Saturated Fat | <12-16 | <16-18 | <20-24 (B) <18-22 (G) | <24-27 (B) <22 (G) | ||
Sodium | 1000-1500 | 1200-1900 | 1500-2200 | 1500-2300 | Dairy Products, beets, celery | Fast food, canned soup, processed foods, salt |
Carbs | 130 | 130 | 130 | 130 | Fruits, Beans, Peas, Whole Wheat Products | Candy, Soda, Pastries, Sugary Cereals, White Bread |
Fiber | 14 | 20 (B) 17 (G) | 25 (B) 22 (G) | 31 (B) 25 (G) | Beans, whole grains, brown rice, popcorn | Fiber added processed foods |
Protein | 13 | 19 | 34 | 52 (B) 46 (G) | Canned tuna, eggs, natural peanut butter, edamame, black beans | Beef jerky, sausage, fast foods |
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