Health Facts
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Update on Nutrition and Physical Activity
Recommendations for Children/Adolescents

  • Nutrition
  • Eat at least 5 servings of fruits and vegetables daily. (USDHHS 2005)
  • Eat a diet low in saturated fat (10% of total daily energy intake) and moderate in total fat (20-30%). (USDHHS 2005)
  • Eat at least 3 servings of whole grains daily. (USDHHS 2005)
  • Limit intake of sugar-sweetened beverages and foods high in added sugar. (USDHHS 2005)
  • Daily Nutrient Recommendation
  • 45-65% carbohydrates*
  • 20-35% fat* (choose unsaturated fats)
  • 10-35% protein*
(Institute of Medicine, 2005)
  • Key Guidelines for Children and Adolescents
  • Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.
  • Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.
  • Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
  • Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
  • It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
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*New recommendations by U.S Department of Health and Human Services 2008