Hacks to Pit Nutrition Guidelines into Action

Practical Tips for Kids and Families

By Dr. Stan

We all know that many children and adults in America aren't eating the way they should. You can see it as you walk down the street and read about how 1/3 of teenagers are overweight or obese and at risk for diabetes and liver disease if they haven't developed it already, and heart disease and high blood pressure when they're older.

The the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) come out with Dietary Guidelines for Americans (DGA) every five years with the official nutrition advice from the U.S. government about the best ways to eat healthy and grow strong.

The latest version in 2025 provide clear advice on foods and drinks to help kids and teens stay healthy now and later in life. They have some important messages:

• Real food, on the perimeter of most grocery stores, is healthiest
• Children often need snacks to include the nutrients they need
• Portion size depends on age, body size, and physical activity
• Added sugar and particular additives should be avoided

We have combined those recommendations with those of other nutrition experts in order to

• Adapt to different cultures and the dietary needs of children
• Emphasize more plant-based foods, since they provide fiber, vitamins and minerals
• Reduce the saturated fat that accompanies dairy and red meats
• Eating for health is about eating healthy foods on a regular basis
• Celebrations, like birthdays, may deserve guilt-free indulgence
• Providing kids nutrition varies different ages and size
• Make the guidelines easy to understand and follow

A Quick Checklist for Families

• Provide water throughout the day
• Protein at breakfast, lunch, and dinner
• 5 servings of fruits & vegetables
• Whole grains at 1 meal, at least
• Fiber from beans, lentils, and veggies
• After 2 years old, 2% fat is preferred
• Limit packaged foods and high-sugar snacks
• Healthy fats in moderation to prepare foods

The Nitty – Gritty

Serving Size is important

• The number of servings for each food group
• The size of the serving
• Both are are available on our Serving Size Guide

Protein: Balance & Variety

• Goal: Protein at every meal
• Tip: Half plant-based,
• Half animal-based if you want
• Examples:
  • Breakfast: 1 egg + 1 cup milk + oatmeal
  • Lunch: Turkey sandwich + carrot sticks + hummus
  • Dinner: Chicken stir-fry + brown rice + broccoli
  • Snack: Peanut butter on apple slices or yogurt + fruit

Healthy Fats

• Goal: Emphasize healthy fats
• Limit saturated fat from dairy and red meat after 2 years of age
• (<10% of calories)
• Tip: Choose olive oil, avocado, nuts, use butter/cheese in moderation
• Examples:
  • Salad with olive oil dressing
  • Avocado on toast instead of butter
  • Cheese: 1 slice per sandwich, not multiple servings at once

Fiber & Plant Foods

• Goal: approximately 25g fiber per day
• kids need 5 grams + their age (an 8-year-old needs 13 g)
• Tip: Include beans, lentils, fruits, vegetables, whole grains
• Examples:
  • Beans in tacos, soups, or chili
  • Brown rice or whole-grain pasta instead of white
  • Snack: carrot sticks, bell pepper, or berries

Limit Highly Processed Foods, Added Sugar and Salt

• Tip: "If a food has 5+ ingredients you don't recognize, limit it"
• Examples:
  • Choose fresh fruit instead of packaged fruit snacks
  • Swap sugary cereal for oatmeal or whole-grain cereal
  • Limit chips, candy, and sweetened drinks

Hydration

• Tip: Water is best; aim for 6–8 cups/day for kids, more if active
• Examples:
  • Drink water with each meal
  • Keep a water bottle at school and practice
  • Avoid sugary drinks including juice as main fluids

Cultural & Dietary Adaptations

• Tip: Make calcium and vitamin D work for your family
• Examples:
  • Lactose-intolerant or milk-allergic? Use fortified soy or oat milk
  • Include leafy greens (kale, spinach, bok choy) and tofu for calcium
  • Customize meals to traditional foods while keeping fiber & protein in mind

An example: Meal & Snack Ideas for the Day

References

• Dietary Guidelines for Americans, 2025–2030 – official document with infant feeding advice.
• MyPlate.gov – Infant Nutrition – USDA's infant feeding tips based on the guidelines.
• CDC – Good Nutrition Starts Early – CDC's information on healthy eating for infants and toddlers.
• Nutrition4Kids—articles, videos and podcasts on breastfeeding, bottle feeding, introducing solids, baby food and formula safety and storage, food allergies.
• Dietary Reference Intakes (DRIs): https://odphp.health.gov/our-work/nutrition-physical-activity/dietary-guidelines/dietary-reference-intakes/