Children need adequate nutrition each day in order to support the extensive amount of growth they experience daily until the end of puberty. A well-balanced diet consisting of essential vitamins and minerals is the best way to ensure that your child receives proper nutrients. There are several different approaches to youth dieting, but the main idea is to eat nutritionally-dense foods and limit the intake of sugary, unhealthy foods and drinks.
MyPyramid Plan
MyPyramid is the U.S. Department of Agriculture's guide for eating healthily. The food groups recommended by MyPyramid are based on the Dietary Guidelines for Americans, which is a comprehensive report regarding nutrition for people of all ages that is updated every five years by the USDA. The basic food groups recommended include whole grains, fruits, vegetables, low-fat or nonfat dairy, and limited lean meats/fats/protein sources. Based on this well-balanced diet plan, children receive all of the necessary vitamins and nutrients required for proper growth and development. The MyPyramid online tool determines a personalized plan for children of various ages and daily physical activity levels. A separate MyPyramid tool is available specifically for children aged 2 to 5 because their dietary needs are slightly different than older kids. Best of all, MyPyramid is free to use for children and adults alike.
Young Athletes
Children who play sports need additional calories each day to compensate for the larger number of calories they burn. Child athletes may need anywhere from 2,000 to 5,000 nutritionally-dense calories per day, according to KidsHealth.org. Youth athletes should focus on eating a well-balanced meal rich in calcium, iron, carbohydrates and protein. The additional nutrients required for athletes can be consumed through foods like leafy green vegetables, lean meats, whole grain breads/cereals/pastas and low-fat dairy products. In addition to these foods, young athletes need several servings per day of fruits and a variety of vegetables. Avoiding sugary foods and drinks is best because that can lead to blood sugar spikes followed soon after by a state of low energy and hunger. Most importantly, athletes need to drink a lot of water, including a glass at least every 15 to 20 minutes during a game or practice. On game days, KidsHealth.org recommends eating a protein and carbohydrate-rich meal approximately two to four hours prior to game time.
SlimKids
As one of the few doctor- and dietician-approved diets on the market specifically designed for children and teens, SlimKids is an ideal choice for children who have trouble maintaining a healthy bodyweight. This low-calorie diet was created by Laura Kraemer, RN, CPN, who was once an overweight child herself. Much of the SlimKids diet is based on USDA recommendations, but the focus is on staying between 1,500 and 1,800 calories per day. Children can still eat many of their favorite foods, but they are taught how to eat in moderation. A typical day on the SlimKids diet consists of four to five small meals that contain nutritionally-dense foods and plenty of variety.
Member Comments