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Growth and Development Advice From the Experts

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Find more nutrition tips in the Picky Eater Tips >

The Doctor Says

Children need to eat a wide variety of foods to get the nutrients essential for growth and development. A good rule of thumb is to make sure every meal contains at least three of the five food groups. And, every snack should contain at least two groups.

Recommended Daily Servings for Children¹
	2 to 3 Years^‡	4 to 8 Years^‡	9 to 13 Years^‡	Food Choices²
Grains (oz)	3	4 (girls) 5 (boys)	5 (girls) 6 (boys)	1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal = 1 ounce
Vegetables (c)	1	1 (girls) 1-1/2 (boys)	2 (girls) 2-1/2 (boys)	1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens = 1 cup
Fruits (c)	1	1-1/2	1-1/2	1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit = 1 cup
Milk/Dairy (c)	2	2	3	1 cup of milk or yogurt, 1-1/2 ounces of natural cheese, or 2 ounces of processed cheese = 1 cup
Meat/Beans (oz)	2	3 (girls) 4 (boys)	5	1 ounce of meat, poultry, or fish, 1/4 cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds = 1 ounce

Here are a few expert-approved tips to help your child eat better.

• Make mealtimes pleasant by creating a positive, calm environment. Adopt a neutral attitude and avoid excess praise and criticism.³

• To encourage consumption of new foods, offer small portions of new food along with their favorite food. Don’t force a child to eat all of the new food, but encourage him or her to take a small taste. Don’t give up. Studies have shown that a child needs to be exposed to a new food 15 times or more before accepting it.^4,5,6

• For a child who eats very little or has no appetite, try to feed him or her at specific intervals and avoid snacks to encourage appetite. Mealtimes should be three to four hours apart.³

• If your child has difficulty swallowing, talk to your health care professional about evaluating the cause.

• Always offer a child liquids at each mealtime to keep him or her hydrated.⁷

• Make sure to include fiber-containing grains, fruits, and vegetables in the child’s diet and ensure good fluid intake to help avoid constipation and diarrhea.⁷

Growth and Development

Proper nutrition is essential to help keep your child on the grow. The following are key to your child’s growth and development:

	WHY IS THIS IMPORTANT?	GOOD SOURCES
protein	Protein is used by the body to build healthy muscle and tissue.	Lean meats, eggs, fish, poultry, beans, nuts, and cheese
Carbohydrates	Carbohydrates are the body’s primary source of energy.	Starches, fruits, vegetables, and dairy products
fats	Fats are stored in the body for energy and to transport essential fat-soluble vitamins.	All types of oils, margarine and butter, and foods naturally containing fats such as meats, dairy, and fatty fish
Calcium	Calcium is the most abundant mineral in the body. More than 99% of total body calcium is stored in the bones and teeth, where its function is to support their structure.	Yogurt, milk, mozzarella cheese, tofu, cottage cheese, and pink salmon
fiber	Fiber is a natural part of plant foods and it helps keep your body’s system clean and running smoothly.	Apple with peel, brown rice, whole-wheat bread, and nuts

For Kids on the Grow

#1 pediatrician-recommended PediaSure is clinically proven to help kids grow.^† And PediaSure is available in "kid-approved" flavors — including new and improved PediaSure with Fiber.

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^*For children ages 2 to 8 years in 1,000 mL (approximately four bottles) or children 9 to 13 years in 1,500 mL (approximately 6 bottles). Talk to your health care professional about the use of this product if your child is under 2 years of age. PediaSure is not intended for infants under 1 year of age unless specified by a doctor.

^†Data on file, 2008.

^‡For fruits and vegetables, serving sizes are 1/3 cup for 2 to 3 years of age and 1/2 cup for 4 years of age.

^§32 mg DHA per 8 fl oz serving (20% of 160 mg Daily Value)

¹Nicklas TA, Hayes D, for the American Dietetic Association. Position of the American Dietetic Association: nutrition guidance for healthy children ages 2 to 11 years. J Am Diet Asssoc. 2008;108:1038-1047.

²US Department of Health & Human Services. The report of the Dietary Guidelines Advisory Committee on Dietary Guidelines for Americans, 2005. Nutrition and your health: dietary guidelines for Americans. US Department of Health & Human Services website. Available at: http://www.health.gov/dietaryguidelines/dga2005/report/HTML/D1_Adequacy.htm. Accessed May 8, 2009.

³World renowned pediatric gastroenterologist visits South Africa. S Afr J Clin Nutr. 2008;21:45.

⁴Birch LL, Marlin DW. I don’t like it; I never tried it: effects of exposure on two-year-old children’s food preferences. Appetite. 1982;3:353-360.

⁵Birch LL, McPhee L, Shoba BC, Pirok E, Steinberg L. What kind of exposure reduces children’s food neophobia? Looking vs. tasting. Appetite. 1987;9:171-178.

⁶Sullivan SA, Birch LL. Pass the sugar, pass the salt: experience dictates preference. Dev Psychol. 1990;26:546-551.

⁷Tamborlane WV, ed. The Yale Guide to Children’s Nutrition. New Haven, CT: Yale University Press; 1997.

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*32 mg of DHA per 8-fl-oz serving (20% of the 160 mg Daily Value).

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