Daily Requirements: Preschoolers

Generally, preschoolers need about 1, 000 to 1,400 calories per day. For this age group, roughly five or six mini-meals throughout the day are preferable to keep their energy up.

Vegetables	1 cup
Fruits	1 cup
Grains	3 ounces
Meats & Beans	2 to 3 ounces
Dairy	2 cups
Oils	3 teaspoons
Fats & Sweets	Limit as much as possible

Daily Requirements: Elementary School Students

Complex carbohydrates and protein are particularly important for five- to eleven-year-olds, who need roughly from 1,400 to 2,000 calories a day. If they are very active, their calorie intake can be in the upper range and if they are fairly inactive, they should have a little less.

Vegetables	2 cups
Fruits	1 1/2 cups
Grains	5 to 6 ounces
Meats & Beans	5 ounces
Dairy	3 cups
Oils	4 teaspoons
Fats & Sweets	Limit as much as possible

Daily Requirements: Middle & High-School Students

Generally, teenagers need anywhere from 1,600 calories per day to 3,000 calories for very active boys. Often, teenagers need more calcium and protein than they take in.

Vegetables	3 cups
Fruits	2 cups
Grains	6 ounces
Meats & Beans	5 to 6 ounces
Dairy	3 cups
Oils	5 to 6 teaspoons
Fats & Sweets	Limit as much as possible

Size Matters

The American Dietetic Association (their website, eatright.org is very handy) provides a handy visual guide to appropriate serving sizes:

Meat	3 ounces	Deck of cards/kitchen sponge
Pasta/Rice	½ cup	Tennis ball/Ice cream scoop
Bread	1 slice	CD case
Peanut Butter	2 tablespoons	Ping-pong ball
Vegetables	1/2 cup	Light bulb or rounded handful
Cheese	1 ounce	Four dice
Dried Fruit	1 ounce	One egg
Nuts	1 ounce	Ping-pong ball