Establishing healthy eating habits early can help reduce your child's risks for becoming overweight, obese or developing related diseases later in life. Unfortunately, busy lifestyles and schedules can erode a parent's best efforts. But by sticking with some basic nutritional principles, you guide your children in the right direction.
Protein
Each meal should include a protein source: lean meat; poultry; fish; dairy products, such as milk or cheese; or other sources, such as beans, lentils or legumes. According to the U.S. Department of Agriculture's Food Guide Pyramid, children ages 6 to 11 should consume five, 1-oz. servings of a protein source from the meats and beans group daily. For example, that could be 2 oz. of turkey in a sandwich for lunch and a 2-oz. serving of baked chicken along with 1/4-cup of baked beans at dinner. Children older than 11 often require more calories as they enter a rapid-growth phase; use the Food Guide Pyramid's interactive tool to calculate how many servings your child needs daily, based on age, height, weight and activity level. Younger children also have a section on the Food Guide Pyramid that offers recommended servings of each food group for ages 2 to 6, based on age, gender and activity level.
Fruits and Vegetables
The Food Guide Pyramid recommends that children ages 6 to 11 consume 1 1/2 cups of fruit and 2 1/2 cups of vegetables daily. Fruits and vegetables provide important nutrients, such as vitamins, minerals and fiber. Including a fruit and vegetable at each meal and snack time can help achieve this goal.
Grains
Children ages 6 to 11 should eat six, 1-oz. servings of grains throughout the day. These choices includes bread, pasta and rice and are categorized into whole grains and refined grains. Whole grains include the whole kernel, such as bran and whole wheat. Refined grains are milled, so the whole kernel is not present; they are often enriched, meaning the vitamins and minerals are replaced. Examples of refined grain are white bread, white rice or any products made from white flour. Grains provide carbohydrates, vitamins, minerals and fiber. The Food Guide Pyramid and most health organizations recommend that at least half of the total grains eaten each day should come from whole grains.
Milk and Dairy
Kids need to drink adequate amounts of milk or consume enough dairy products throughout the day to meet calcium requirements for bone growth. Three cups of milk or equivalent dairy products are recommended for ages 6 to 11. Equivalent amounts include 1 1/2 ounces of cheese or 1 cup of yogurt. If children drink an 8-ounce serving of milk with each meal, they will meet this requirement.
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