Healthy Eating for Kids: Recipes and Nutrition Advice

Delicious foods kids will eat, nutritious meals moms will love

Food Groups for Kids: Best and Worst Choices

Eating foods from each food group every day provides most of the nutrients that kids need. Here, find the best and worst choices from each group for your little one.

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Fat & Oil: Best Choices

Best & Worst Fats and Oils

1 teaspoon of oil is equivalent to:
• 1 teaspoon of plant-based cooking oil (canola, olive, corn, peanut, safflower, soybean)
• 8 olives
• 1/4 of an avocado or 1 slice avocado
• 1 tablespoon oil-based salad dressing such as Italian
• 2 tablespoons reduced-fat oil-based salad dressing
• 4-5 tree nuts including almonds, walnuts, and pecans

1 teaspoon of oil is equivalent to:
• 2 tablespoons light or reduced-fat mayonnaise or creamy oil-based salad dressing such as ranch
• 1 tablespoon margarine (made with no trans fats)

Full-fat mayonnaise, salad dressings, and solid fats—such as butter, lard, and shortening—bacon, hydrogenated oils, and fried foods

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