Fuel Your Body
Good food gives kids energy to grow, learn and play.
Why this matters (for parents): Offer food without pressure. Keep meals calm, regular and screen-free, and let kids help wash and stir. Talk about balanced plates, not calorie counting.
Health numbers are general guidance for parents, not medical advice. Ask your family doctor about your own child.
Lessons
- What Food Does for Youenergy, growing and strong bones.
- How Much Energy Kids NeedUnder the U.S. Dietary Guidelines, kids ages 4–8 need about 1,200–2,000 calories a day and kids ages 9–13 need
- The Balanced Platefruits, vegetables, whole grains, protein and dairy (or dairy alternatives).
- Eat the Rainbowred, orange, yellow, green, blue/purple, and white/tan foods.
- Healthy Breakfast, the Most Important Mealmany combos, such as
- Spring Water, Nature's Drinkwhy water helps, bringing a water bottle, and fruit-slice water.
- Cooking Togetherkitchen safety, washing hands, measuring, kid-safe jobs (washing, stirring, tearing lettuce).
- Calm Mealtimessitting together, chewing slowly, no screens, kind conversation, and listening to your tummy.
- Snack Smartapple slices, carrots and hummus, cheese cubes, nuts or seeds (if no allergy), and berries.
Printables for this section
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