A healthy diet for kids has the same qualities as a healthy diet for adults. Just like adults, children need to consume a balance of protein, carbohydrates, fat, vitamins and minerals. However, since children grow at a fast rate, they require different quantities of nutrients in different stages of their development.
Grains
The recommended grain intake for children ranges from 2 oz. per day for a 1-year-old child to 7 oz. per day for a boy between the ages of 14 and 18. The American Heart Association (AHA) recommends feeding children enough whole grains to comprise at least half of their daily grain intake because whole grains are higher in fiber and other important nutrients such as selenium and magnesium. Children may enjoy variety of whole grains, from oatmeal to 100 percent whole wheat bread. The AHA also recommends searching for "whole grain" as the number one ingredient on food labels.
Fruits and Vegetables
Recommended fruit intake for children ranges from a cup a day for a toddler aged 1 through 3 to 2 cups a day for a boy between the ages of 14 and 18. Recommended vegetable intake for children ranges from three-quarters of a cup for a 1-year-old child up to 3 cups a day for a boy between the ages of 14 and 18. The AHA recommends serving at least one fruit or vegetable in all of your child's meals and limiting the amount of juice you allow to qualify as a daily fruit or vegetable serving.
Dairy
Calcium-rich dairy is an important component of a healthy diet for kids because it keeps bones strong as they grow. Milk, cheese, calcium-fortified foods and juices, and yogurt are sources of calcium. Just as kids' grain, fruit and vegetable requirements vary by age, their dairy needs change over time. While children between ages 4 and 8 require 2 cups of calcium-rich food per day, children between the ages of 9 and 13 need three cups of calcium-rich food per day.
Meats, Beans, Fish and Nuts
Protein, an integral building block for children's growing bodies, can be found in sources such as lean meats, eggs, fish, nuts and beans. According to Kids Health online, children need to eat about 0.5g of protein for each pound they weigh. Taking that into consideration, a 35 lb. child requires about 17.5g of protein, which can be fulfilled with 7g of protein found in 2 tbsp. of peanut butter and the 10.5g of protein found in 1.5 oz. of chicken breast.
Caloric Intake
Kids' recommended caloric intake changes based on age, gender and activity level. For example, a boy between ages 4 and 8 needs to eat between 1,400 and 2,000 calories per day, but a girl in the same age range only needs between 1,200 and 1,800 calories per day, depending on her level of activity.
Healthy Habits
Children will have trouble consuming their recommended amount of healthy foods each day if their parents don't promote healthy eating habits. To encourage healthy eating, parents should make healthy snacks readily available and purchase fewer junk foods for the household. Parents should also model healthy behaviors by carefully monitoring their own eating habits.
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