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Feeding growing healthy bodies
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Kids love sweet flavors, but the American Academy of Pediatrics recommends aiming for less than 25 grams (about 6 teaspoons) of added sugar per day for children 2 years and older and to avoid serving added sugar to children under 2 years old1.

  • This is because processed sugars offer sweetness and calories but lack nutrients unlike natural sugars found in fruit.
  • When using fruits like Medjool dates for added sweetness, you're also getting vitamins and minerals, plus dietary fiber, fulfilling more nutritional needs in the body and providing a gradual and steady release of energy.
  • Additionally, dates are rich in polyphenols that support antioxidant defenses and aid in cancer prevention2.
  • How about a high fiber alternative to refined sugars? Try date paste! It's easy to prepare and can be used as a spread or in baking for a moist and sweet result.

The Importance of Fiber in Your Child's Diet

Fiber has shown to support health in several ways3:

Increases satiety and keeps kids feeling full

Aids in prevention or relief of constipation

Manages cholesterol and helps prevent heart disease and diabetes

Can help lower the chances of getting some types of cancer

When increasing fiber in your child's diet, remember to spread it out between multiple meals and snacks (instead of all at once), consume adequate water intake, and fit fiber sources into familiar meals and snacks.

Despite the many benefits, most children aren't eating enough. How much daily fiber do kids need3?

All Children 1-3 years:
19 grams of fiber per day

All Children 4-8 years:
25 grams of fiber per day

9-13 years:
Boys 31 grams of fiber per day
Girls 26 grams of fiber per day

14-18 years:
Boys 38 grams of fiber per day
Girls 26 grams of fiber per day

These daily fiber goals may sound like a lot, but there are many healthy and tasty sources of fiber we can include in a varied diet that provide additional phytonutrients, such as:

Fruits and Vegetables

Whole Grains

Nuts and Seeds



Tips for Promoting Variety and Exploring New Foods

Did you know it can take up to 13 exposures for a child to accept a new food?

A child is more likely to accept a new food when they feel a sense of ownership, so engage kids into the planning and prep work by having them:

  • Create a shopping list and circle items in the store circular
  • Weigh fruits and vegetables at the store and wash them at home
  • Try new foods with a familiar food while adults role model healthy eating behaviors for them

Have them help with recipes like muffins and energy bites with adult supervision and assistance:


Measure ingredients, cut and chop if age appropriate, select recipes from cookbooks or online database with parental controls, set timers


Stir batter, add ingredients, "read" and turn pages of recipe

From the Breakfast Table to the Lunchbox: Fuel for School

Nothing halts the momentum of a busy school day like a crash in energy and sudden onset of hunger. Keep growing bodies and brains fueled with the winning combination of complex carbohydrates plus protein and healthy fats for sustained energy all day long!

Make meals and snacks tasty, portable, and easy to eat for the student on the go. Check out the kid-approved recipes below!


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