Mercy Children's Hospital
Kohl's Kids in Action
Eating Healthy
Healthy eating guidelines are based on the age of your child. Offer a variety of colorful foods everyday.
- Include low-fat milk or dairy products.
- Choose lean meats, poultry, fish, lentils and beans for protein.
- Provide plenty of vegetables, fresh fruits and whole grain products.
- Limit 100% juice to 6 ounces a day if your child is 6 years of age or younger, and for older children less than 12 ounces a day.
- Limit access to sugar-added fruit drinks and soda, as these tend to replace milk in children's diets.
- Eat meals as a family when possible. Parents should model good eating habits. Turn off the TV, computer and video games during meals and snacks.
Daily | 1-3 years | 4-8 years | 9-13 years |
| Low fat Dairy | 2cups | 2-3 cups | 3-4 cups |
| Fruit | 1 cup | 1-1.5 cups | 1.5 cups |
| Vegetables | 1 cup | 1-1.5 cups | 2-2.5 cups |
| Meat | 2 oz | 3-4 oz | 5 oz |
| Grains | 3 oz | 4-5 oz | 5-6 oz |
A quick healthy recipe for a family on the go:
5-minute Chili
2 cans (14.5 oz) each chili-style chunky tomatoes
1 can (15 oz) black beans, drained
1 can (11 oz) Mexican-style corn
Put all indredients in a medium-size saucepan over medium heat. Heat about 4 minutes, stirring 2 or 3 times. May be served over rice. Makes 4 servings.
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