A food adventure for curious kids
Discover how different foods help your body grow, move and think. Collect badges in the plate quest, then test your knowledge!
Play the plate quest ๐ Learn the basics firstNutrients are special substances in food that your body needs to grow, stay healthy, and have energy. There are 6 main types โ think of them as your body's superpowers!
The Body Builder! Protein builds and repairs your muscles, skin, hair, and every single cell. It's like the bricks that build a house โ your body!
Kids need: ~34g/day
The Energy Rocket! Carbohydrates give your body energy for thinking, playing and moving.
Kids need: ~130g/day
The Brain Booster! Your body needs some fats for cells, energy and absorbing certain vitamins.
Omega-3: ~1.2g/day
The Shield Fighters! Different vitamins help your eyes, skin, bones and many other parts of your body work.
13 essential vitamins!
The Bone Builders! Calcium, iron, zinc, and more โ minerals make your bones hard as rock, carry oxygen in blood, and keep your heart beating.
15+ essential minerals!
The Life Stream! Water helps move nutrients, control temperature and keep your body working.
Drinks and foods both provide water.
Tap a card to see what each nutrient does, what can happen over time with too little, and what can happen with too much.
Think about patterns over time: One snack or meal does not cause a nutrient shortage. Too-much problems for vitamins and minerals usually involve high-dose supplements or medicines. The daily amounts below are general references for ages 9โ13, not goals for one meal. Ask an adult or health professional before taking supplements.
Explore real nutrition data from foods around the world! Click a category to filter.
Numbers are approximate for the amount shown. Recipes, brands and cooking methods can change them.
Tap foods to build a meal. Collect three variety badges: a vegetable, a grain and protein food, and a fruit. Many different meals can win!
Tap or drag a food to add it. Tap a food on the plate to remove it.
Your meal
Food groups help you explore variety. You do not need every food group in every meal.
Try the questions, learn from each answer, and play again!