Preschool to Teen Nutrition: Everything You Need to Know

School age children from preschool to teens are learning how to think, behave and make decisions. Many food habits are set during this time. Family, friends, social media, and TV affect their food choices and eating habits. Parents have the important role of offering healthy foods for their child’s growing body. Just as importantly, parents teach their children the importance of making healthy food choices for life.

Benefits of children eating healthy includes supporting brain growth, boosting immune system, building and keeping bones strong, and helping children achieve a healthy body weight to prevent future diseases.

How do I promote healthy eating for my school age/teen child?

Let your child practice and learn how to serve themselves the “right size food portion” based on their hunger and fullness signals. Some days your child will eat a lot and other days they will not. Their change in hunger and fullness levels are normal. Talk positively about your body and how eating nutritious food is important to remain healthy.

• Offer your child 3 meals and 2-3 snacks following USDA MyPlate guidelines.
  • Look at the MyPlate Tip Sheet
  • Get your personalized MyPlate Plan to learn your child’s food group goals.
• Choose more whole grains vs. refined white grains.Whole grains have more nutrition and fiber which can help with constipation.
• Add more color to meals/snacks with fruits and vegetables. Aim for 5 total fruit/vegetable days to protect your body and prevent adult diseases. Get ideas on how to add more fruits and veggies here.
• Encourage 3 dairy choices a day. Low fat milk, Soy milk, yogurt, cheese, cottage cheese and homemade puddings are all good choices. Dairy has calcium and vitamin D is important for bone health. Can’t drink soy or cow milk? Discuss plant-based milks with your pediatrician.
• Try different protein sources everyday such as meat, chicken, eggs, nut spreads, beans/lentils, peas, tofu or seafood. These foods are high in iron which helps support your child’s brain development and is important for teen health.
  • Iron and Vitamin C Handout (Spanish)
• Encourage smart snacking - Skip snacks high in salt and sugar. Instead offer foods high in nutrients and quick energy such as yogurt and fruit or crackers and cheese. Find ideas for healthy snacks here:
  • Healthy Snacks from MyPlate
  • Healthy Snacks from the Office of Disease Prevention and Health Promotion
  • How to Make a Healthy Snack from Nemours Children's Health
• Don't Skip Breakfast - Kids who eat breakfast do better in school. Get quick and easy breakfast ideas here.
• Be Wise with Beverage Choices. Drink mostly water. Skip soda, energy or sports drinks, and other drinks with added sugar. Limit 100% juice to 1 cup a day.

What do I do if my child is a picky eater?

Picky eating can be your child’s way of showing independence. Telling you what they want and don't want can be normal and challenging for parents. Your child may only eat certain types of food or refuse food based on a certain color. Here are some ideas to make mealtimes more pleasant for the family.

• Make food fun! Let your child go shopping with you or help prepare a meal.
• When trying a new food, offer a small portion on their plate along with other foods they enjoy.
• Enjoy food as a family.
• Use positive phrases at mealtimes.
• For more ideas see USDA Healthy Tips for Picky Eaters.
• If you are concerned about your child's diet and eating behaviors, discuss this with your pediatrician.

My child plays sports. Do they need a special diet?

No special diet is needed for child athletes. Athletes may need a little more calories and protein for growth and sports performance. However, 3 healthy well-balanced meals and 2-3 snacks will give children the nutrients they need to perform well. It's a myth that athletes need a huge daily intake of protein to build muscles. Get a personalized food plan for your child at MyPlate-Plan.

Tips for Child Athletes

On game day, eat healthy meals. Include plenty of carbohydrates (like pasta, rice, bread, vegetables, and fruit) and some protein. Limit greasy, sugary, junk foods that don’t have much nutrition. Provide healthy snacks before and after performance.

• Skip supplements. Supplements promise to improve performance but may be harmful. US regulations for supplements are less strict than prescription and over-the-counter drugs. Thus, these supplements could contain contaminants, chemicals, and or metals.
• Talk to your pediatrician if you think your child needs a supplement.
• Drink water before, during, and after sports.
• Sports drinks can contain sugar and sodium; discuss with your doctor before giving to your child.
• Avoid drinking carbonated beverages; they might cause an upset tummy.
• Avoid caffeine in tea/coffee/energy drinks which can dehydrate you and cause kids to be jittery/anxious.
• Look at More Resources for Child Athletes
  • Feeding Your Child Athlete by Nemours Children's Hospital
  • A Guide to Eating for Sports by Nemours Children's Hospital
  • 15 Fueling Snacks to Take to Your Child’s Game by Academy of Nutrition and Dietetics.

Additional Resources for Feeding Your Child:

• MyPlate for Kids
• Nutrition Tips for 2- 8 years
• Childhood Nutrition Facts from CDC
• Nutrition and Healthy Eating from USDA
• Nutrition for Kids from National Institute of Diabetes and Digestive Health
• Ideas for a Healthy Lunch

Additional Resources for Feeding Your Teen:

• My Plate for Teens
• Nutrition for Teens from National Institute of Diabetes and Digestive Health
• Nutrition Information for Girls

See more Recipe ideas here

• USDA MyPlate
• USDA Nutrition.gov
• Healthy Children.org /American Academy of Pediatrics
• Just Say Yes to Fruit and Vegetables USDA