Kids require a broad range of nutrient-dense foods from all five food groups. Children's dietary needs vary according to their body types and levels of activity. Aim for 1½ serves of fruit, 4½ serves of vegetables, 1½–2 serves of dairy, 4 serves of grains, and 1½ serves of lean meats, eggs, nuts, seeds, or legumes for children ages 4–8. Water is the most affordable, healthiest, and thirst-quenching beverage, therefore kids should drink plenty of it. On hot or muggy days, or if they perspire a lot, they require extra water. Steer clear of energy drinks, sports drinks, soft drinks, fruit juices, and flavor-infused milk or water. One serving of unsaturated fat can be added to meals, baked goods, pastes, and dressings each day. One serving is equivalent to 1-2 teaspoons (5–10 gm) of margarine derived from olive, canola, or rice bran oil; 1-2 teaspoons of nut or seed pastes; or 1 tablespoon (20 gm) of avocado.
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