Nutrition & Fitness for Children
Building healthy eating and exercise habits for life
Learn How to Keep Kids Healthy
Good nutrition and regular physical activity are essential for your child's growth, development, and overall health. The habits children develop now will shape their health for years to come.
Healthy Eating & Your Family
To help your family eat right, choose whole grains and lean protein and serve plenty of fruits and vegetables.
10 Healthy Eating Tips
- 1Serve a variety of foods — Include fruits, vegetables, whole grains, and lean proteins
- 2Make half your plate fruits and vegetables — Aim for colorful variety
- 3Choose whole grains — Brown rice, whole wheat bread, oatmeal
- 4Include lean proteins — Fish, chicken, beans, nuts, eggs
- 5Limit added sugars — Watch out for sugary drinks and snacks
- 6Eat meals together — Family meals promote healthy eating habits
- 7Get kids involved — Let them help with meal planning and cooking
- 8Smart food shopping — Shop the perimeter of the store, read labels
- 9Healthy snacks — Keep nutritious options readily available
- 10Be a role model — Children copy what they see you eat
🥦 Vegetables & Fruits
At least 5 servings daily
Variety of colors for different nutrients and vitamins
🍞 Whole Grains
Choose whole over refined
Provides sustained energy and fiber
🥩 Lean Proteins
Fish, chicken, beans, nuts
Essential for growth and development
Kids and Exercise
Kids don't need to be athletes to get the benefits of an active lifestyle. From toddlers to teens, exercise can make kids stronger, happier, and healthier.
Exercise Tips
- •Make it fun — Kids are more likely to stay active if they enjoy it
- •Variety is key — Try different activities to find what they like
- •Set a good example — Be active yourself
- •Limit screen time — Encourage outdoor play instead
Get Kids Active
- •Family bike rides or walks
- •Dancing to music at home
- •Playing tag or hide-and-seek
- •Sports teams or classes
- •Active video games that require movement
Physical Activity Guidelines
Children & Teens (6-17 years): Need 60+ minutes of moderate to vigorous activity daily
Preschoolers (3-5 years): Should be active throughout the day
Activity should include:
- • Aerobic activities (running, swimming, biking)
- • Muscle-strengthening (climbing, push-ups)
- • Bone-strengthening (jumping, running)
Nutrition & Fitness Advice by Age
Encourage healthy habits from birth to teens.
👶 Infants: The First Months (0-3 months)
During the first 3 months, breast milk or formula will provide all the nutrition babies need.
🍼 Older Infants (4-12 months)
Learn when and how to start your baby on solid foods. Introduce one new food at a time and watch for allergic reactions.
🧸 Toddlers (1-3 years)
Toddlers might show their growing independence through what they eat — and what they won't eat.
What to do:
- • Offer a variety of healthy foods
- • Don't force them to eat
- • Keep offering new foods even if rejected at first
- • Provide healthy snacks between meals
🎨 Preschoolers (3-5 years)
Encourage kids to make good food and exercise choices, without hovering or pestering.
Feeding Preschoolers:
- • Serve appropriate portion sizes
- • Offer healthy snacks
- • Make mealtimes pleasant
Keeping Active:
- • Encourage active play
- • Limit screen time
- • Join them in activities
🎒 School-Age Kids (6-12 years)
At this age, kids are busy! They need food that powers them through their day — and maybe a little motivation to get offline and be active.
School Lunches
Pack balanced meals with fruits, veggies, protein, and whole grains
After-School Snacks
Keep healthy options available for when they come home hungry
Staying Active
Encourage sports, outdoor play, and family activities
Handling Picky Eaters
Most toddlers are picky eaters. Here's how to make mealtimes more pleasant and less stressful for everyone.
Keep Offering New Foods
Your toddler doesn't like green beans the first time around? Don't stop serving them. Kids are naturally slow to accept new tastes and textures, so keep reintroducing them. It may take 10-15 tries before a child accepts a new food.
Stay Calm and Positive
Don't make food a battleground. Offer healthy options and let your child decide what and how much to eat. Trust that they'll eat when hungry.
Get Kids Involved
Let children help with meal planning, grocery shopping, and cooking. They're more likely to try foods they helped prepare.
Important Nutrients
🥛 Calcium
Essential for strong bones and teeth. Found in dairy, leafy greens, fortified foods.
🍞 Carbohydrates
Body's main energy source. Choose whole grains over refined sugars.
🥩 Iron
Carries oxygen in blood. Found in meat, beans, fortified cereals, spinach.
🥬 Fiber
Aids digestion. Found in fruits, vegetables, whole grains, beans.
☀️ Vitamin D
Helps body absorb calcium. From sunlight, fortified milk, fatty fish.
🥑 Healthy Fats
Important for brain development. Found in avocados, nuts, olive oil, fish.
Nutrition Q&A
Q: My toddler hates vegetables. What can I do?
Your toddler doesn't like green beans the first time around? Don't stop serving them. Kids are naturally slow to accept new tastes and textures, so keep reintroducing them. Try different preparations—raw, cooked, in smoothies, or mixed into favorite dishes.
Q: When can my baby start eating solid foods?
The best time to introduce solid foods is when your baby has the skills needed to eat—usually around 6 months. Signs include sitting up with support, showing interest in food, and being able to move food to the back of the mouth.
Q: What should my baby drink?
In the first year of life, a baby only needs breast milk or formula. After age 1, you can introduce whole milk. Water is also fine. Avoid juice in the first year and limit it after that—it has lots of sugar and can fill babies up without providing much nutrition.
Q: What's a BMI report card?
Childhood obesity is a serious problem, so many schools have added BMI to their student annual health screening. BMI (Body Mass Index) is a measurement that uses height and weight to estimate body fat. If you receive a BMI report card, talk to your doctor about what it means for your child.
Special Diets
Parents may need to pay extra attention to what kids eat if they have food allergies, medical conditions, or follow vegetarian diets.
🚨 Food Allergies
Work with your doctor to identify allergens and create a safe eating plan. Always read labels carefully and inform schools and caregivers.
🏥 Medical Conditions
Conditions like cerebral palsy, cystic fibrosis, or Crohn's disease may require special nutritional considerations. Follow your healthcare provider's guidance.
🥗 Vegetarian Diets
Vegetarian diets can be healthy for kids with careful planning. Ensure adequate protein, iron, calcium, vitamin B12, and vitamin D intake.
💊 Supplements
Most kids get necessary nutrients from food, but some may need supplements. Talk to your doctor before giving any supplements to your child.