However, children need different amounts of fiber depending on their age. For kids, take their age, let's say they're 8 and add 5. Marre says kids don't get enough fruit and veggies. She recommends 4 to 5 servings a day. Another thing your kids may not get enough of is calcium.
Dieticians say kids are drinking less milk and instead are drinking more soda.
Marre says 1,300 milligrams, or about two glasses of milk each day plus additional cheese and other dairy products. You might think you should keep your kids away from all things sweet, but dieticians say don't. If you just have a little, that will satisfy the craving. Green, leafy vegetables, lean red meat. In fact, Marre says if you eat too much protein the body will store it as fat.