Children need nutritious foods, whether they're rapidly growing preschoolers or on-the-go teens. While most kids enjoy salty snacks and sugary sodas, the bulk of a healthy diet for children includes low-fat protein, dairy and a variety of fresh produce. According to the Family Doctor website, today more kids than ever before are overweight. Following a beneficial child's diet plan can keep your kid healthy, fit and trim.
The Basic Food Groups
MyPyramid, the USDA's nutritional guideline program, divides a healthy diet into five food categories plus oils. Grains, vegetables, fruits, milk and meat and beans contain all the healthy foods a child needs to grow strong.
Servings
MyPyramid bases the number of servings a child needs upon his total daily caloric intake. For instance, a child who consumes an average of 2,200 calories per day should eat six servings from the bread group, two servings of fruit, and three servings of vegetables, five ounces from the meat group and up to three cups of milk. An active teen who eats approximately 2,800 calories in a day should consume 11 servings from the bread group, four servings of fruit, five servings of vegetables, seven ounces from the meat group and three cups of milk per day. Smaller children, who eat less, need proportionally smaller amounts.
Go Lean
Reduce your child's saturated fat intake by serving low-fat lunch meats and focus on naturally lean protein sources, including chicken, turkey and veggie lunch meat substitutes. Dice vegetables to mix into lunch spreads and try fat-free sour cream instead of salad dressing. Trim the fat from cuts of meat before cooking and grill or bake foods instead of frying in oil to reduce fat calories.
Fill Them Up on Fiber
Fiber is a non-digestible substance that absorbs water in the stomach, making your child feel full and aiding in digestion. Family Doctor recommends serving whole-grain products instead of refined grain products to give your child adequate fiber. Serve enriched breakfast cereals and offer a variety of fruits, which are natural sources of fiber.
Snack Healthy
Most children get hungry between meals, but reaching for chips or a candy bar can undermine a child's diet. Stock up on healthy snacks. Kids may enjoy bite-size bits of fruit, stirred into yogurt, or apples and banana slices served with all-natural peanut butter. Serve low-fat cereal bars, whole-grain crackers, carrot sticks or celery sticks with peanut butter or salsa for dipping.
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