Grading the dietary guidelines for kids and teens – Kids and teens can benefit from following the 2025 Dietary Guidelines

By Dr. Stan

What Are the Dietary Guidelines for Americans?

The 2025–2030 Dietary Guidelines for Americans (DGA) are the official nutrition advice from the U.S. government about the best ways to eat healthy and grow strong. They are written by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) and come out every five years based on the latest science. These guidelines help families, doctors, schools, and communities understand what foods and drinks help kids and teens stay healthy now and later in life. 

Most kids do not eat as healthfully as experts recommend, which can lead to health problems. The guidelines give clear advice on foods and drinks kids should choose to improve their potential to  

• grow stronger and taller
• build healthy bones
• increase energy for school and play
• keep their brains sharp
• avoid obesity even in childhood and adolescence,
• avoid diseases like diabetes and heart problems later in life

Note too, healthy eating isn't just about one plate or one meal — it's about patterns over time.
Dr. Stan tip: that can be interpreted in many ways

• The health benefits can't be accomplished by eating well once a week
• Healthy eating isn't consuming a large amount of food, but eating healthy foods on a regular basis
• Celebrations, like birthdays, may deserve some indulgence, without guilt
• Raising kids and providing their nutrition varies at different ages and every size

The Big Message: Eat "Real Food"

The 2025–2030 Guidelines focus on eating real, whole foods. That means choosing foods that come from nature or that are minimally changed before eating — like fresh fruits and vegetables, lean proteins, whole grains, and dairy — instead of foods that are highly processed in factories. 

Importantly, the DGA also recognize that portion size is based on a number of factors to determine the right amount of protein and calories a child or teen needs

• Height and weight
• Age
• Physical activity

The traditional 2000 calorie diet and grams of protein needed are difficult to adapt to growing children. We have adapted recommendations into more parent and child friendly tables for calories and proteins, including for teen athletes.

Here's what that looks like for kids and teens.

1. Fruits and Vegetables

Kids should eat a variety of colorful fruits and vegetables every day. These give vitamins, minerals, and fiber that help the body work well. Whole fruits and veggies are always better than fruit juice or cooked vegetables with added sugar or salt. 

Why they are important:

• Fiber in fruits and vegetables helps digestion.
• Vitamins help the body stay healthy and fight sickness
• Minerals, like calcium, iron, and zinc have important roles in how the body functions best
• Eating lots of plants can build a healthy intestine and help prevent future diseases

The DGA notes too that fermented foods, like sauerkraut, kimchi, miso and kefir, also improve the balance of bacteria and other organisms (the microbiome) to create a healthy intestine.

Dr. Stan tip: Frozen and canned fruits and vegetables, without syrup or added sugar, are equally good and less costly, especially when fresh fruits and vegetables are out of season

Dr. Stan tip: my mantra 5 fists of fruits and vegetables a day (more on why fist size portions)

2. Healthy Proteins

Proteins help build muscles, repair tissues, and support growth. The guidelines recommend including nutrient-dense proteins at every meal. These can include:

• lean meats like chicken and turkey
• fish and seafood
• eggs
• beans, peas, lentils
• nuts and seeds
• tofu and soy products 
• red meat, but be aware of its saturated fat, which DGA suggests should not be over 10% of calories (A Dr. Stan tip, for those who want red meat, limit it to 1 /week as a good source of protein and iron)

Protein is especially important for older kids and teens, who are growing quickly and need more energy and strength. 

3. Dairy Foods

Milk, yogurt, and cheese are excellent to build strong bones because they have good amounts of protein, calcium and vitamin D. The guidelines include dairy in their diet, since these foods help meet energy and nutrient needs. 

• For children 2 and older, the DGA are confusing. They suggest 3 servings of full fat dairy a day, but at the same time recommend keeping saturated fat to less than 10% of daily calories.
• Dairy with added sugar (examples, ice cream and some flavored yogurts) aren't as healthy
• Dr. Stan tip, use low-fat (2%) dairy products because it still provides calcium and good calories with less saturated fat. Do not use skim / no fat or 1% products because their fat levels are not sufficient.
• Dr. Stan tip, for those who have milk allergy, be careful, because rice and almond milk do not have adequate protein (see Alternatives for milk on Nutrition4Kids) 

4. Whole Grains

Whole grains like oatmeal, brown rice, whole grain bread, and quinoa give energy and fiber. The guidelines say kids should choose whole grains instead of refined grains (like white bread or sugary breakfast cereals) as much as possible. 

These complex carbohydrates (carbs) help with healthy digestion, just like the fiber in fruits and vegetables, and provides steady energy throughout the day. 

5. Healthy Fats

Fats are important for energy and brain development, especially in toddlers and teens. But not all fats are equally healthy.

The guidelines encourage fats that come from:

• nuts and seeds
• avocados
• olive oil
• fish (especially fatty fish, like salmon)

These fats support growth and overall health. 

Fats kids should avoid or limit: foods with a lot of added fats and salt, like fried foods and packaged snacks. Baking, broiling, grilling, steaming and stir-frying are healthier.

6. Healthy Drink Choices

Healthy drinks are as important as healthy foods. Experts — including major health organizations — recommend that children and teens:

• drink water most of the time
• choose plain milk (for calcium and vitamin D)
• drink only small amounts of 100% fruit juice (if at all)
• avoid sugar-sweetened beverages and drinks with artificial sweeteners or caffeine 

This helps kids stay hydrated and reduces calories from drinks that don't offer nutrients. 

Foods and Drinks Kids Should Limit or Avoid

Added Sugars

Sugary foods can cause cavities, extra weight gain, and lower overall diet quality. Added sugars are those put into foods and drinks when they're made. These include many sodas, candy, sugary breakfast cereals, sweetened yogurts, flavored milks, and energy drinks.

The 2025–2030 Guidelines do not recommend any amount of added sugar or sweeteners as part of a healthy diet for children — especially young kids — and say added sugar should be kept as low as possible.

Foods, like fruits and vegetables, and drinks like milk have naturally occurring sugars and not considered added sugar.
Added sugars often are listed on labels by different names, often with syrup, sugar or a word ending in "-ose." For example,

• Agave, corn or rice syrup, high fructose corn syrup
• Cane, beet or turbinado sugar
• Dextrose, fructose, glucose, sucrose, maltose, lactose
• Honey, molasses and fruit juice concentrate
• Sweeteners include acesulfame K, aspartame, saccharin, sucralose, and xylitol

Dr, Stan tip. It's sometimes hard to eliminate these sweeteners entirely. No guilt trips are needed. The DGA recognize that and recommend keeping added sugars to less than 10 grams at a meal, and limiting them in snacks to 5 grams (just over a tsp in a ¾ ounce serving of whole grain crackers-the amount in 12 Wheat Thins, for example) or half that (2.5 grams in 2/3 cup of yogurt or other dairy product).

Highly Processed Foods

Highly processed foods are usually ready to eat and come in packages with lots of sugar, salt, or artificial ingredients. These include:

• chips
• candy
• packaged desserts
• many fast foods

The DGA tell kids and families to limit or avoid these foods and instead choose simpler, nutrient-rich options. 

Salt (Sodium)

Too much salt can lead to high blood pressure later in life. The guidelines recommend kids eat less sodium by choosing foods without added salt and eating fewer salty snacks. 

Caffeinated and Energy Drinks

Caffeinated drinks like energy drinks and sodas are not healthy for kids and teens. They can affect sleep and make the heart race. So children should choose water or milk instead. 

Special Notes for Teens (Ages 11–18)

Teens grow fast and have different needs than younger kids, in order to reach their peak growth and stay healthy. Because of this:

More Energy is Needed

Teens need more calories, protein, and certain nutrients, especially:

• protein for muscle and tissue
• calcium and vitamin D for strong bones
• iron — especially for girls who have started menstruation
• healthy fats for brain development
• physical activity for sports and active lifestyles increases needs for hydration and nutrients

Be Part of Food Choices

Older kids and teens should be encouraged to join in shopping for food and helping prepare meals. This helps them learn how to make healthy choices that can last their whole lives. 

How Families Can Use These Guidelines

Here are ways families can put the guidelines into practice:

At Home

• Understand portion size help you serve what everyone needs (it's easy)
• Know that growing kids often need 3 meals and 2 snacks per day
• Start meals with fruits and vegetables.
• Choose grilled, baked, or steamed foods instead of fried ones.
• Snack on nuts, fruit, vegetables and whole-grain crackers instead of candy and chips.

At School

• Choose school meals with a variety of vegetables and lean proteins.
• Limit carbs (you don't a roll to go with pizza or pasta
• Drink water or milk instead of juice or soda
• Bring a water bottle to stay hydrated.

At the Store

• Create your grocery list ahead of time and don't go when you're hungry
• Shop the perimeter of the store before the shelves in the middle
• Read food labels and pick foods with no added sugar and whole ingredients.
• Choose whole grains, like brown rice and whole-grain bread.
• Buy dairy products with no added sugar. 
• Nutrition4Kids 6 video series on grocery shopping can help

 Summary — What Kids Should Do Every Day

Food Group	What to Do
Fruits & Veggies	Eat many types every day 🍎🥦
Protein Foods	Include at each meal 🥚🍗
Dairy	Drink milk or eat yogurt/cheese 🥛🧀
Whole Grains	Choose whole-grain products 🍞🌾
Healthy Fats	Include nuts, seeds, and oils 🥑🥜
Added Sugars	Keep as low as possible 🚫🍭
Processed Foods	Avoid or limit 🚫🍟
Drinks	Drink water and plain milk 🥤💧

References (Where You Can Learn More)

Here are trusted sources you can read to check the facts:

1. U.S. 2025–2030 Dietary Guidelines for Americans — official nutrition advice document (printed version). 
2. EatRealFood.gov — has tools and tips based on the guidelines. 
3. Government info on the new guidelines from the USDA and HHS. 
4. Nutrition4Kids.com tools, tables and articles
5. Healthy drink recommendations from major health groups (water & milk).