Just like adults, kids need nutritious foods to keep them healthy and strong. Because they're still growing and developing, however, children do have some special nutritional requirements. It's not always easy to prepare a balanced diet for kids, especially if you're dealing with picky eaters, but learning more about suggested components and nutritional information can help.
Guide
Many people use the U.S. Department of Agriculture's food pyramid as a guide for healthy eating. The USDA has a special pyramid for kids that includes grains, vegetables, fruits, milk and protein. The milk group includes any low-fat or nonfat dairy products, and the protein group can include meat or vegetable proteins that are lean or low-fat. Eating a variety of foods from each group throughout the day forms a balanced diet.
Nutrition
A healthy diet for kids includes a variety of nutritious foods. In general, a food is nutritious if it offers plenty of vitamins and minerals and minimizes fat, sugar, cholesterol, sodium and calories. Many whole foods, such as fruits, vegetables and whole grains, fit that definition. One valuable tool in gauging the nutritional value of any nonwhole food is its nutrition facts label. Because not all kids follow a 2,000-calorie-per-day diet, food labels aren't always accurate for them, but KidsHealth points out that labels are helpful for finding out what's in food and how much of it to eat.
Requirements
The USDA's pyramid for kids recommends five ounces of daily protein, three cups of dairy, one and a half cups of fruit, two and a half cups of vegetables and six ounces of grains. The Mayo Clinic recommends 1,300 to 2,000 calories daily for kids ages 4 to 8. Older kids may need more calories, especially if they are very active. The Mayo Clinic suggests that 20 percent of kids' daily calories come from protein, 55 percent from carbohydrates and 25 percent from healthy fats.
Balance
Serving balanced meals and snacks isn't as difficult as it may seem. Even if kids refuse to try certain foods or consistently choose unhealthy items, keep offering nutritious foods, and set a good example by eating a variety yourself. MedlinePlus, a service of the U.S. National Library of Medicine, suggests giving kids five daily servings of any type of fruit or vegetable, preparing whole grains instead of refined products and offering different protein sources such as nuts, meat and eggs.
Suggestions
It's normal for kids to refuse certain foods or to be finicky about what they eat. As a parent, you can steer them toward choosing healthy items and eating a balance of foods every day by involving them in shopping and meal preparation and demonstrating healthy habits. Learn about their preferences, teach them about cooking and continue to make proper nutrition a priority.
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