Selecting foods that are healthy and nutritious can be confusing for some parents. This is especially challenging if the children are picky eaters. Understanding how many servings of each food group constitutes a well-balanced diet is essential in knowing what to offer at meals and snacks.
The Food Guide Pyramid for Kids
The United States Department of Agriculture creates recommendations and education on healthy eating for Americans of all ages. In 2005, the new Food Guide Pyramid was released for adults, with special recommendations for children. The Food Guide Pyramid for Kids provides an interactive website with meal planning and education on serving sizes.
The Food Groups
The Food Guide Pyramid is divided into five different food groups. The grain group emphasizes whole grains and fiber-rich foods such as brown rice and whole-wheat bread. The fruit and vegetable groups encourage color and variety. The meat and protein group includes meat, poultry, fish, nuts, legumes and vegetarian protein sources. Dairy foods make up the fifth group and include milk, yogurt and cheeses. There is one final group, called discretionary calories, which includes oils, fats and sweets. This group should be eaten in moderation.
Serving Sizes for Kids
The Food Guide Pyramid for children is divided into two age groups: children ages 4 to 8 make up the younger group, and children ages 9 to 13 make up the older group. Children in the younger group need 4 to 5 servings or ounces of the grain group, 1 to 1.5 servings of vegetables, 1 to 1.5 servings of fruits, 2 servings of dairy and 3 to 4 ounces of meat or protein foods each day. Older children need 5 servings or ounces of grain foods, 1.5 servings of vegetables, 1.5 servings of fruits, 3 servings of dairy and 5 ounces of meat or protein foods every day.
Calcium and Iron: Special Nutrients of Interest
Children need certain nutrients to help promote growth and bone development. Calcium is essential for bone development. Parents should offer at least two to three servings of dairy-rich foods every day. Milk, cheese, cottage cheese and yogurt are excellent sources of calcium. Iron is another nutrient of concern, as children need this mineral for red blood cell turnover and muscle development. Meats, legumes, dried fruits and fortified cereals are good sources of this essential nutrient.
Foods to Limit
The discretionary calorie group includes foods that are fried, high in saturated fats and high in sugar. Foods high in fat and sugar should be eaten in moderation, and children should be taught that these foods are not to be eaten every day, but rather as occasional foods. Soda, juice, candy and desserts are sweetened foods that often lack anything but sugar. Fried foods such as french fries, fried fish, chicken nuggets, as well as condiments butter, mayo and dips should be limited in the diet.
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