A healthy diet for child development is much like a well-balanced diet for adults. For example, adults may recognize that children should eat plenty of vitamins and minerals as well as healthy fat, protein and carbohydrates. However, all kids live different lives. Some are less active than others, some are picky eaters and some are part of vegetarian families. Know the basic components of a maintaining a healthy childhood diet in order to adapt them to your child's specific needs.
Focus Foods
So many foods are out there that it can be difficult to know which are best for your growing child. Focus on making plenty of fruits, vegetables, healthy sources of protein and whole-grain foods readily available for your child. Aim to serve him at least five servings of fruits and vegetables each day by incorporating them in each meal and turning them into easy, ready-to-eat snacks. Also focus on offering your child healthy sources of protein such as lean meats, fish, nuts and beans. Moreover, make whole-grain cereal and bread your child's primary source of grains (as opposed to refined sources such as white rice) because whole grains are richer in fiber.
Limitations
You needn't strip your child's diet of all treats, but know which items to limit to special occasions. Although your child isn't necessarily struggling with her weight, she doesn't need to eat a fatty diet either. Skip deep-fried, greasy foods (e.g. a fried chicken sandwich with a side of fries) and opt to serve your child foods that are cooked in a healthier way (e.g. grilled meat and roasted potatoes). Also limit your child's intake of fast food, processed foods from boxes and foods that are low in nutrients (e.g. chips and cookies). Finally, cut back your child's access to sugary drinks such as soda and offer plenty of water and milk instead.
Different Portions for Different Kids
Although all kids should essentially be getting the same nutrients in their diets, not all kids need to consume the same amount. For example, the Mayo Clinic recommends that girls between ages nine and 13 consume between 1,600 and 2,200 calories each day depending on growth and activity level, but that boys in that same age range should get slightly more, between 1,800 and 2,600 calories. Likewise, the ratio of nutrients within this caloric intake varies by child. See the Mayo Clinic chart under "Resources" to obtain a general idea of what your child needs, and visit a registered dietitian if you have additional questions.
Eating Together
Family meals encourage family bonding and lead children to eat healthier foods, according to KidsHealth. In addition, children who eat meals with their families on a regular basis are less likely to eat junk foods, and less likely to drink, smoke and try marijuana.
Choosing Vegetarianism
Families who have decided to eat a vegetarian diet can still raise children who are developing at a normal and healthy rate. While a well-planned vegetarian diet can offer your child some health perks such as added fiber and less fat, a poorly planned diet can offset the perks. Vegetarian families should find healthy meat substitutes to ensure that their children are getting the proper amount of nutrients commonly obtained by eating meat. For example, vegetarian children should eat plenty of dairy products, eggs, tofu, other soy products and nuts to get enough protein in their diets. Concerned parents should consult a registered dietitian for extra assistance in making their child's diet as healthy as possible.
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