Determining the appropriate foods to feed children is a source of concern for many parents. Although experts and governments may disagree over what foods belong in which dietary group and how many servings of each food group both children and adults should consume, the dietary fundamentals involved have always stayed the same, meaning that the foods children require can be summarized into four basic groups.
Grains
The grains group consists of various breads, cereals, rice and pastas. This group provides the body with high amounts of carbohydrates, which the body burns as fuel. Grains also provide high levels of iron, B vitamins, and thiamin, which are beneficial for the blood, brain and nervous system. KidsHealth recommends four to five ounces of grains each day for children ages 4 to 8, five ounces a day for girls ages 9 to 13, and six ounces a day for boys ages 9 to 13.
Dairy
The dairy group consists of milk, cheeses, yogurt and other dairy products. The benefits children receive from this group include high levels of calcium, which strengthens teeth and bones, and protein, which builds muscle and body tissue. Dairy products also contain riboflavin and potassium, both of which contribute to muscle and body tissue growth. Some milk also has the benefit of added vitamin D, strengthening bones. KidsHealth recommends two daily cups of dairy for 4-year-old to 8-year-old children, and three cups for children ages 9 to 13.
Meats
The meat group is composed of red meats, poultry, fish, nuts, beans and eggs. These foods contain high levels of protein and iron, as well as niacin, which converts food to energy; vitamin B6, which improves brain function; vitamin B12, which helps to make red blood cells; and zinc, which contributes to the growth and strength of bones, eyes, skin, nails and hair. KidsHealth recommends three to four daily ounces of meat for children ages 4 to 8 years of age and five ounces for children ages 9 to 13.
Fruits and Vegetables
Sometimes listed as two separate groups, fruits and vegetables contain vitamin C, which is beneficial for absorbing iron and contributing to healthy teeth and gums; vitamin A, which keeps skin and hair healthy and contributes to eyesight; and vitamin B6. Fruits and vegetables also contain high levels of fiber, which aids in digestion, strengthens the heart, and may help to prevent cancer. In addition, fruits also contain high levels of beneficial carbohydrates. KidsHealth recommends one to one-and-a-half cups each of fruits and vegetables daily for children ages 4 to 8, and one-and-a-half to two-and-a-half cups of each for children ages 9 to 13.
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