One week your first grader devours yogurt and berries. The next, they refuse everything you give them except crackers and cheese. Fast forward a few years, and your tween is suddenly ravenous around the clock. Then in high school, your teenager comes home from after-school sports and helps themselves to seconds at dinnertime, and sometimes even thirds.
This whipsaw in eating patterns can feel baffling for parents. But there’s a reason for these significant shifts: Kids’ nutritional needs change dramatically as they age, shaped not only by their physical growth but also by changes to their schedules, activities, and social dynamics.
Michelle Picard, RD
Understanding what matters most at each stage and age can help parents focus less on healthy eating perfection and more on understanding important patterns. Parents can take comfort in knowing that, even as caloric and nutrient needs change, one standard remains the same—the importance of providing children a variety of nutrient-rich foods and striving to have a balanced plate.
In this installment of our “What’s a Parent to Do” blog series, Michelle Picard, a K-12 dietitian who specializes in supporting children’s nutritional health, shares important information about how parents can support healthy eating across changing stages and ages.
“Instilling healthy habits, and starting at a young age, can really be used as the guiding light” says Michelle. “As a parent, ensuring we’re offering a variety of nutrient-dense foods and meeting our children’s changing calorie needs through fruits, vegetables, dairy, lean proteins, healthy fats, and whole grains. Then, as children get older and begin making their own choices, gently guiding them to nutritionally dense whole foods and away from too many foods that are higher in saturated fat, sodium and added sugars.”
Q: How should parents think in general about kids’ nutrition needs as they grow?
Michelle says that everyone needs the basics, whether child or adult—protein, carbohydrates, healthy fats, vitamins, minerals, and other essential nutrients that come from the food we eat.
“It’s basically the same foods that fuel us from kindergarten to college and beyond, the difference with kids is that to support their growth and development, they need varying amounts at different stages, which can also vary based on how active they are,” Michelle says.
Parents should ground their thinking throughout the school years in terms of the five main food groups:
- Protein (e.g., seafood, lean meat, poultry, eggs, beans, nuts, and seeds);
- Fruits;
- Vegetables;
- Grains (with whole grains like whole-wheat bread); and
- Dairy (milk, yogurt, cheese).
Emphasizing nutrient-rich choices while limiting those that are high in added sugar and other sweeteners, saturated fats, and sodium is the way to go as they grow.
Q: Are there general guidelines for key nutrients for kids across the school years?
In general, a starting place for a healthy plate for kids in their school years is around half produce (fruits and veggies), one-quarter protein, and one-quarter nutrient dense carbs, with a serving of dairy on the side. But Michelle highlights that there’s no such thing as “a perfect plate” with experts advising more of a flexible approach with parents thinking about ranges of key nutrients.
For carbohydrates that varies from around 45 percent to 65 percent of daily calories, coming mainly from fiber-rich vegetables, fruits and whole grains.
Protein varying from around 10 percent to 30 percent of daily calories, and fat from 25% to 35%, with the majority coming from unsaturated fats found in foods like nuts and nut butters, fish, vegetable oils, avocado, and many other foods.
After age two, saturated fat intake should be limited to less than around 10 percent of daily calories.
By thinking about healthy eating in a more flexible and varied way—versus one fixed ‘perfect plate’—parents know that there are many ways to serve a healthy meal.
Q: When kids enter elementary school, what nutrients and types of foods are most important, and what pitfalls should parents watch out for?
Elementary school kids are in a period of steady growth and becoming more active and independent. Key nutrients during this stage include protein, which supports muscle and tissue growth, calcium and Vitamin D for building strong bones, iron for a variety of health benefits, and Omega-3s for brain and eye health.
Eating a variety of foods is important, Michelle says, which can be a challenge as kids often become pickier about what they’ll eat.
“If we limit their food choices, then we can get into food ‘jagging’ (eating the same food over and over) and them only wanting to eat those preferred foods, and that can lead to future issues,” she says.
Instead, offer a variety of fruits and vegetables, prepared in different ways. Just because they don’t like food prepared one way, doesn’t mean they won’t like it with a different twist. Try roasted or raw broccoli instead of steamed, or serve a new vegetable they’re not that excited about with ranch dipping sauce.
It can take eight to 10 exposures before a child will accept a new food, Michelle says. Another method is to serve new foods alongside preferred ones—an approach called a “food bridge.”
Elementary school is also a great time for parents to engage in conversations with kids about food choices, for example, the nutritional benefits of fruits and vegetables. Getting them to take an active role with you as you cook, in age-appropriate ways of course, is a great way to engage them and to let the healthy food conversation start naturally.
Michelle talks about the importance of letting hunger be their guide. Letting children pay attention to their hunger cues—eating when they’re hungry, stopping when they’re full, and avoiding pushing them to finish all the food on their plate. She notes that their caloric intake often varies significantly from meal to meal.
“Every bite counts,” she says, “even if they eat less at one meal, think about that meal as just a small part of the bigger picture of what they’ll eat throughout the day and week.”
Also, Michelle recommends avoiding use of words like “good” or “bad” when talking about food.
“Word choice is important,” she says. “We don’t want our children to have negative associations with food.” Treats and foods that may be more fun than nutritious have a role to play in a balanced diet for kids and adults alike.
Nutrition by the numbers—Depending on growth and activity level, kids from ages five to eight daily require about:
- 1,200 to 2,000 calories
- 3 to 5.5 ounces of protein
- 1 to 2 cups of fruit
- 1.5 to 2.5 cups of vegetables
- 4 to 6 ounces of grains, and
- 2.5 cups of dairy per day.
Q: As kids move into upper elementary and they start gaining more independence, how do their nutritional needs shift?
Kids this age often experience a growth spurt, are more influenced by their peers, and start making many more food decisions on their own. Early elementary lessons on healthy eating come in handy now as kids eat more meals away from home. Parents can provide opportunities for kids to learn about nutrition for themselves if they’re curious—through articles or podcasts from trusted age-appropriate sources, and by encouraging them to help with cooking.
“Whenever possible, take your child’s meal suggestions and incorporate them into your meal rotation,” says Michelle. When she’s planning out the week in advance, she lets her children pick from two healthy choices for many meals—they pick the one they want her to make. “This way when we sit down for the meal, they’re more likely to be positive, as they’ve been involved in the meal planning.”
When it comes to picky eating at this stage, Michelle says: “One idea that works for me is having the food separated out. For instance, I made a deconstructed chicken pot pie with this idea in mind.” Then each child could pick and choose what veggies to add or if they wanted sauce. “My oldest actually ate it better that way.” Another easy meal to take that approach with is tacos.
Nutrition by the numbers—In upper elementary school into middle school, calorie needs ramp up by several hundred per day. Each day, kids require:
- around 1,400 to 2,600 calories
- 4 to 6.5 ounces of protein
- 1.5 to 2 cups a day of fruit
- as much as 3.5 cups of vegetables
- 5 to 9 ounces of grains
- 3 cups of dairy
Q: Middle school is a big change socially and physically. How do changing schedules, growth spurts, and emotions affect kids’ nutritional needs in this stage?
Middle school brings hormonal changes and growth accelerates again. Kids this age need adequate protein for growth spurts, calcium and Vitamin D as bone mass rapidly accumulates, and iron, especially for young people beginning to menstruate. Appetites might increase suddenly.
“There are definitely a lot of hormones and emotions going on during this time,” Michelle says. “There can also be peer pressure and skipping meals.” Calorie and nutrient needs are similar to upper elementary before they shift again in high school.
During these nutritionally demanding years, “it’s great to be supportive and responsive with your children and listen to them, engage in conversations, and encourage the regular eating of healthy meals,” Michelle says.
Always keep quick, convenient, healthy snacks on hand. Nuts or fruit are great options, she adds. “Just something that’s readily available for them to quickly grab and eat is perfect.”
Q: What nutritional needs tend to increase in high school, and where do you see the biggest gaps?
Teens from ages 13 to 18 have hit their peak nutrient demand since infancy, which is needed to support rapid growth and development along with hormonal changes. Protein, iron, and Vitamin D are still crucial. B vitamins are important for energy metabolism and brain function. Magnesium and potassium are key for muscle and nerve function. Calcium is more important than ever during the tween and teen years since most bone mass is built during the teenage years.
Also, while teens often eat more, they’re not always eating better. Irregular schedules from sports and other after-school activities or dieting trends can interfere with healthy eating.
Keep offering a variety of foods, increase meal portions, and offer seconds at mealtime if they’re showing an increased appetite. “And then if you’re feeling like your student is maybe missing out on something nutritionally, consult with their pediatrician and a Registered Dietitian,” says Michelle.
Nutrition by the numbers—From ages 14 to 18, calorie needs rise again. Teens need the following each day:
- as many as 3,200 calories depending on growth and activity
- 5 to 7 ounces of protein
- 1.5 to 2 cups a day of fruit
- 2.5 to 4 cups of vegetables
- 5 to 10 ounces of grains
- 3 cups of dairy
Q: Many families are feeding kids in multiple stages at once. What’s your best advice for meeting different nutritional needs without preparing separate meals for everyone?
It’s easier said than done but try to keep meal prep as simple as possible and do your best to avoid making multiple meals from the start, says Michelle. Do as much food prep as you can the night before or on weekends. Think about quick, easy, nutritious breakfast options, like homemade smoothies or yogurt with fruit, granola, and nuts.
The more you involve kids in cooking, the better, adds Michelle. Participating in food prep can help expand kids’ palates and make parents’ job in the kitchen easier.
“These are important life lessons they’ll carry forward going into adulthood,” she says. Give kids age-appropriate tasks in the kitchen. “The cuts of the peppers may not be perfect, and the kitchen left a mess, but it’s important. Take those little moments.”
Q: What’s one common nutrition myth parents of school-age kids worry about that you’d like to put to rest?
One of the biggest myths is that providing balanced, nutritious meals has to be expensive. Healthy meals and snacks can be planned around your budget and grocery store sales. This will require some advanced planning but will be worth it.
One tip is to purchase fresh fruits and vegetables seasonally. If fresh fruits and vegetables cannot be purchased seasonally, instead consider frozen or canned.
Buying staple items (such as brown rice, beans/lentils, oats, and nuts) in bulk can also help reduce cost. Incorporate a variety of protein sources (eggs, legumes and canned fish) as alternatives to fresh meat and fish.
And, Michelle reminds us, “Remember to involve your kids in as much of this process as you can!”
Q: If parents focus on just one or two things over the K–12 years to support healthy eating long-term, what should rise to the top of the list?
“Don’t get stuck on the amounts of food being consumed and calorie targets being hit,” says Michelle, “because the amounts kids eat will ebb and flow. There are multiple factors that play into calorie needs.”
What’s most important is the variety of food, balanced meals, and letting hunger be kids’ guide. Also, focus on being a positive healthy-eating role model for your kids, she says. That can go a long way toward shaping their habits.
“Kids, especially at a young age, are watching everything we do,” she says. “Make time to eat together as a family and talk about how food benefits and nourishes our bodies. These lessons will last a lifetime.”
Michelle Picard is a Registered Dietitian and part of Aramark’s Nutrition Network—a community of dietitians within Aramark Student Nutrition. The Nutrition Network connects and engages Aramark Student Nutrition RDNs and other nutrition experts in ways that benefit school students, parents and caregivers, and their district’s health and wellbeing initiatives.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.