the Olympia School District logo, a line drawing of the capitol dome with the Letters O, S, and D at the base

Olympia

School District

1113 Legion Way SE
Olympia, WA 98501
Office: (360) 596-6100

Nutrition Recommendations for School-Aged Kids

Table of Contents

    For Girls

    Ages 4-8

    Nutrient

    RDI

    Calories

    1,200 to 1,800, depending on growth and activity level

    Protein

    10 to 30 percent of daily calories (30 to 90 grams for 1,200 daily calories)

    Carbohydrates

    45 to 65 percent of daily calories (135 to 195 grams for 1,200 daily calories)

    Total fat

    25 to 35 percent of daily calories (33 to 47 grams for 1,200 daily calories)

    Sodium

    1,200 milligrams a day

    Fiber

    17 to 25 grams a day, depending on daily calories and activity level

    Calcium

    1,000 milligrams a day

    Vitamin D

    600 international units a day

    Ages 9-13

    Nutrient

    RDI

    Calories

    1,400 to 2,200, depending on growth and activity level

    Protein

    10 to 30 percent of daily calories (35 to 105 grams for 1,400 daily calories)

    Carbohydrates

    45 to 65 percent of daily calories (158 to 228 grams for 1,400 daily calories)

    Total fat

    25 to 35 percent of daily calories (39 to 54 grams for 1,400 daily calories)

    Sodium

    1,500 milligrams a day

    Fiber

    20 to 31 grams a day, depending on daily calories and activity level

    Calcium

    1,300 milligrams a day

    Vitamin D

    600 international units a day

    Ages 14-18

    Nutrient

    RDI

    Calories

    1,800 to 2,400, depending on growth and activity level

    Protein

    10 to 30 percent of daily calories (45 to 135 grams for 1,800 daily calories)

    Carbohydrates

    45 to 65 percent of daily calories (203 to 293 grams for 1,800 daily calories)

    Total fat

    25 to 35 percent of daily calories (50 to 70 grams for 1,800 daily calories)

    Sodium

    1,500 milligrams a day

    Fiber

    25 to 34 grams a day, depending on daily calories and activity level

    Calcium

    1,300 milligrams a day

    Vitamin D

    600 international units a day

    For Boys

    Ages 4-8

    Nutrient

    RDI

    Calories

    1,200 to 2,000, depending on growth and activity level

    Protein

    10 to 30 percent of daily calories (30 to 90 grams for 1,200 daily calories)

    Carbohydrates

    45 to 65 percent of daily calories (135 to 195 grams for 1,200 daily calories)

    Total fat

    25 to 35 percent of daily calories (33 to 47 grams for 1,200 daily calories)

    Sodium

    1,200 milligrams a day

    Fiber

    17 to 28 grams a day, depending on daily calories and activity level

    Calcium

    1,000 milligrams a day

    Vitamin D

    600 international units a day

    Ages 9-13

    Nutrient

    RDI

    Calories

    1,600 to 2,600, depending on growth and activity level

    Protein

    10 to 30 percent of daily calories (40 to 120 grams for 1,600 daily calories)

    Carbohydrates

    45 to 65 percent of daily calories (180 to 260 grams for 1,600 daily calories)

    Total fat

    25 to 35 percent of daily calories (44 to 62 grams for 1,600 daily calories)

    Sodium

    1,500 milligrams a day

    Fiber

    22 to 36 grams a day, depending on daily calories and activity level

    Calcium

    1,300 milligrams a day

    Vitamin D

    600 international units a day

    Ages 14-18

    Nutrient

    RDI

    Calories

    2,000 to 3,200, depending on growth and activity level

    Protein

    10 to 30 percent of daily calories (50 to 150 grams for 2,000 daily calories)

    Carbohydrates

    45 to 65 percent of daily calories (225 to 325 grams for 2,000 daily calories)

    Total fat

    25 to 35 percent of daily calories (56 to 78 grams for 2,000 daily calories)

    Sodium

    1,500 milligrams a day

    Fiber

    28 to 45 grams a day, depending on daily calories and activity level

    Calcium

    1,300 milligrams a day

    Vitamin D

    600 international units a day

    Information from Mayoclinic.com