Eating a variety of nutritious foods will allow your child to grow and develop. According to Healthy Children, paying close attention to how much of each type of food your child consumes will help you ensure that she is eating what she needs to be healthy. Offering your child plenty of healthy options will help you make sure that she is consuming the vitamins and minerals she needs to learn and play.
Fruits
Your child should eat two to four servings of fruits each day, says Healthy Children. Consuming a variety of colorful fruits will help your child consume important vitamins and minerals, such as Vitamin C and potassium. Fruit also provides a healthy dose of fiber for your child, adds the Nemours Foundation Kids Health website. A serving is equal to a half cup of sliced fruit, such as cantaloupe, watermelon or pineapple. A medium size apple, banana or orange is also considered one serving as is three-quarters of a cup of 100% fruit juice.
Vegetables
A variety of colorful vegetables will increase the amounts of important nutrients your child consumes each day. According to Kids Health, vegetables provide fiber and are naturally low in calories. Your child should eat between three and five servings of vegetables each day. Healthy Children reports that a serving is equal of 1 cup of dark leafy greens, such as spinach or lettuce. One-half cup of raw or cooked vegetables, such as carrots, peas, green beans or broccoli, is also considered one serving as is three-quarters of a cup of 100% vegetable juice.
Grains
Grains provide your child with fiber that gives him energy and helps keep him full. The Healthy Children website reports that your child should eat between six and 11 servings of grains each day. Kids Health adds that at least half of these grains should be whole grains, such as oatmeal, whole wheat bread or brown rice. A serving of grains is equal to one slice of bread, one half cup of cooked rice or pasta or one ounce of dry cereal.
Dairy
Low-fat dairy products will provide your child with bone-building calcium and a healthy dose of vitamin D so her body will absorb the calcium. Healthy Children recommends that your child consume two to three servings of dairy each day for the most benefit. A serving is equal to one cup of low-fat milk or yogurt or half an ounce of low-fat cheese, such as cheddar, mozzarella or colby.
Meat
Lean meats and beans provide your child with protein for energy as well as iron and B vitamins for healthy growth and development, says Kids Health. Your child should eat two to three servings of lean meat or beans each day. A serving is about two to three ounces of lean meats, such as skinless chicken or turkey, lean cuts of beef and pork and fish. One egg, one half cup of beans or two tablespoons of peanut butter are also considered good sources of protein.
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