Kids need a balanced diet including fruits, vegetables, grains, protein, dairy and fats every day. Each of these food groups supplies some of the vitamins, minerals and nutrients children need to grow strong and healthy, so it's important to include all of them. Supplying your little one with smart food options will help him learn to make healthy choices throughout his life.
Calories
Depending on their age, sex and activity level, kids need between 1,200 and 2,200 calories per day. The amount of food kids need from each food group varies according to total daily calorie requirements. The USDA's Team Nutrition Activity Book offers guidelines to determine how many calories your child should eat each day. For the amounts listed below, a small child would need the lower number, and an active teenager would need the higher number.
Fruits
According to the USDA, kids need between one and two cups of fruit each day. One cup of fruit juice is the equivalent of one cup of fresh or canned fruit and half a cup of dried fruit. Fresh fruits are best, however, since canned fruit and fruit juice usually contain a lot of sugar.
Vegetables
The USDA recommends children eat between one-and-a-half to three cups of veggies each day, whether they are raw or cooked. One cup of vegetable juice or two cups of raw leafy greens equals one cup of vegetables. Vegetables that are brighter or darker in color--such as spinach, broccoli, carrots and sweet potatoes--usually contain more nutrients.
Grains
Kids need between four and seven ounces of grains each day, the USDA suggests. One slice of bread, one cup of cereal and half a cup of rice or pasta equals one ounce. At least half of a child's daily grain intake should come from whole grains, such as whole wheat bread, oatmeal, brown rice and popcorn.
Protein
According to the USDA, children should eat between three and six ounces of a protein source, such as meat or beans, daily. In addition to one ounce of meat, poultry or fish, kids can get a serving of protein from one egg, one tablespoon of peanut butter, one-fourth cup of beans, or half an ounce of nuts or seeds. Choose lean meats that aren't fried, and limit red meat to once or twice each week.
Dairy
The USDA suggests that kids consume between two and three cups of dairy products each day. Half an ounce of cheese is equivalent to one cup of milk or yogurt. Drinking 1 percent or 2 percent milk supplies kids' bodies with healthy fat, but whole milk is too fatty for kids over age 2.
Oils and Sugars
Kids need fats and oils to help their bodies absorb vitamins, but not too much. The USDA recommends that oils come from fish or nuts and cooking with corn, canola or olive oil. Sweets are fine for special occasions or treats, but they should only be a small portion of your child's overall diet.
Member Comments