A Good Diet Plan for Kids

A healthy diet for kids can help them grow, become stronger and help them learn, according to Dr. William Sears, author of "The Healthiest Kid in the Neighborhood." Kids need the same types of healthy food as adults, including whole grains, fruits, vegetables, and healthy protein and fat while limiting junk foods. How much of these foods your kids need will depend on their age and activity level.

Whole Grains

Whole grains are grains that have not been milled and processed and contain essential vitamins, minerals and fiber. Feeding your kids whole grain foods, such as whole wheat bread, brown rice and oatmeal, can help them stay full for longer and will provide them with more nutrients than white bread or other products made with refined flour. The "MyPyramid" program from the United States Department of Agriculture recommends getting at least half of your family's grain servings from whole grains.

Fruits And Vegetables

Fruits and vegetables are recommended as part of a healthy diet for people of all ages. Fruits and vegetables, like whole grains, are high in vitamins, minerals and other nutrients essential for developing and growing kids. Choosing a variety of different fruits and vegetables can help make sure your kids are getting the wide range of nutrients they need. The Pennington Biomedical Research Center from Louisiana State University, which primarily focuses on nutrition, reports that serving your kids fruits and vegetables for snacks, in addition to regular meals, can help them get enough into their diets.

Healthy Fat

Helping your kids develop the habit of choosing foods with healthy fats can help them reduce their risk for chronic disease later in life. The Harvard School of Public Health recommends choosing foods with polyunsaturated and monounsaturated fats instead of foods with saturated fat and trans fat. Foods with polyunsaturated fat include fish, walnuts and flax seeds, and foods with monounsaturated fat include olive oil, avocados and almonds. These types of food provide important nutrients but it is also important to keep track of portion size, as these foods also tend to be high in calories.

Protein

Twenty percent to 25 percent of your kids' calories should come from protein, according to "The Healthiest Kid in the Neighborhood." Protein is important for kids as it helps them develop healthy skin, strong muscles and helps them feel full. Healthy sources of protein, as recommended by the Centers for Disease Control and Prevention, include poultry, fish, beans, nuts, eggs and milk products.

Junk Food

The "Ways to Enhance Children's Activity and Nutrition" program from the National Heart, Lung and Blood Institute recommends limiting sugary sweets and snacks. It recommends eating cookies, cakes, candy and soda only once in a while or for special occasions. These types of foods are high in calories and provide very few nutrients. Teaching and encouraging your kids to limit junk food can help them stay healthy throughout their lives.