A balanced diet means eating the right amounts and types of foods to provide adequate vitamins, minerals and calories to support normal growth and development, according to Medline Plus. The United States Department of Agriculture's MyPyramid includes the components of a balanced diet for children, according to the Nemours Foundation. These components include fruits, vegetables, grains, meat and beans and low-fat dairy foods.
Fruits and Vegetables
Children should include a fruit or a vegetable with every meal, according to the American Dietetic Association. Fruits and vegetables are low in calories and contain vitamin C, folate, potassium and fiber. Children between the ages of 4 and 12 need 1-1/2 to 2 cups of vegetables every day and 1 to 1-1/2 cups of fruits every day, according to Nemours. Fruits and vegetables come in a variety of colors, and parents should offer their children fruits and vegetables of different colors throughout the week to provide as many nutrients as possible.
Grains
Grains include any food made from wheat, oats, rye, corn or other grain. Children between the ages of 4 and 12 need 4 to 5 oz. of grains a day as part of a balanced diet. An ounce of grain is equivalent to 1 slice of bread, 1/2 an English muffin, 1/2 cup cooked rice or pasta or 1 cup of unsweetened cold cereal. It is recommended children make at least 1/2 their grain choices whole to add fiber, vitamins and minerals to their diet, according to Nemours. Whole grains include oatmeal, whole wheat, barley and popcorn.
Meat and Beans
Meat and beans provide protein to help build and repair body tissue, including muscle. Meat and beans also contain iron and B vitamins. Children between the ages of 4 and 12 need 3 to 5 oz. of meat and beans a day as part of a balanced diet. An ounce is equivalent to 1/4 cup of cooked beans, 1 egg, 1 oz. of meat, fish or poultry and 1 tbsp. of peanut butter. Children who eat meat or beans at each meal will feel full longer, according to the American Dietetic Association.
Dairy Foods
Dairy foods are an important source of calcium. Children need calcium to support bone growth, especially during growth spurts. Children between 4 and 12 need 2 to 3 cups of dairy foods a day. Examples of a dairy food include 1 cup of milk and 1 cup of yogurt. Low-fat and reduced-fat dairy products should be the preferred choice for children older than 2, according to the American Academy of Pediatrics.
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