Kids need the same nutrients that adults do, and healthy foods will benefit children just as much as they will anyone else. Parents who are keeping an eye on their kids' nutrition should try to balance meals and present a variety of foods. Most kids don't need to eat as many total calories per day as adults, but it is important that they get the essential nutrients their bodies need to grow and develop.
Food Pyramid
The U.S. Department of Agriculture uses the same five main food groups for kids as it does for adults: vegetables, fruits, lean proteins, low-fat and nonfat dairy products and grains, with at least half being whole grains. For elementary-aged kids, the USDA recommends 6 oz. of grains, 2 1/2 cups of vegetables, 1 1/2 cups of fruit, 3 cups of dairy and 5 oz. of protein daily. Younger kids don't need quite as much from each group, and teenagers' requirements are closer to those for adults. The USDA points out that exercise goes hand in hand with healthy eating and encourages kids to get at least 60 minutes of activity each day.
Nutrients
To make sure that kids are getting essential nutrients in the foods they eat, parents should offer fresh choices, such as whole grains and pieces of fresh fruits and vegetables. The Kids Health website also stresses the importance of eating enough iron, which helps kids' bodies manufacture red blood cells. Seven to 10 mg of iron daily is sufficient for kids up to age 12, but teen boys need about 11 mg daily, and teen girls need about 15 mg.
Percentages
MayoClinic.com recommends specific percentage breakdowns for kids regarding the amounts of protein, fat and carbohydrates in their diets. According to the clinic, toddlers should get 5 to 20 percent of daily calories from protein, 45 to 65 percent from carbohydrates and 30 to 40 percent from fat. Kids older than 3 should aim to get about 10 to 30 percent of calories from protein, 45 to 65 percent from carbohydrates and 25 to 35 percent from fat.
Tips
Parents may be able to entice kids to make healthy nutritional choices by limiting the amounts of junk food they eat. Cutting back on soda, desserts and fatty snacks may decrease kids' risk of obesity and make trying other foods seem more appealing. Parents can also prepare healthy and varied meals and snacks for kids ahead of time and set good nutritional examples by eating balanced diets themselves.
Meal Plans
A healthy day's meal plan that satisfies all nutritional requirements should include variety and kid-friendly foods. For breakfast, try 1 cup of iron-fortified cereal with 1 cup of low-fat milk and 1/2 cup of fresh fruit. Lunch could be a whole-wheat peanut-butter-and-jelly sandwich with 1 cup of low-fat milk and a side serving of salad or fresh veggies. For a snack, try 1/2 cup of fat-free yogurt with a whole piece of fruit. Dinner could be English muffin pizzas with vegetables, meat, tomato sauce and cheese.
Member Comments