Children and adults need the same basic nutrients, including a well-balanced intake of fat, protein, carbohydrates, vitamins and minerals, according to MayoClinic.com. However, a person's daily dietary needs vary by factors such as age and size. Although you should consult your family pediatrician for help developing a balanced, nutritious diet for your children, consider some healthy basics in the meantime.
Basics
A balanced, nutritious diet for children should focus on whole grains, low-fat or skim milk and dairy products, fruits and vegetables, according to the Dietary Guidelines for Americans from the U.S. Department of Agriculture. It should also include lean sources of protein such as poultry, fish, lean meats, nuts, beans and eggs, but be low in salts, added sugars, cholesterol, and saturated and trans fats, says the Dietary Guidelines for Americans.
Fat, Protein and Carbohydrates
Your child's specific needs for fat, protein and carbohydrates depends on his growth rate and level of activity, but MayoClinic.com offers a broad range that will help you get an idea of how to balance out your child's diet. His fat intake should be between 30 and 35 percent of his daily calories if he is 2 to 3 years old and 25 to 35 percent if he is 4 or older. His protein intake should be five to 20 percent of his daily calories if he is 2 to 3 years old and 10 to 30 percent if he is at least 4 years old. Finally, his carbohydrate intake should be 45 to 65 percent of his daily calories regardless of his age, says MayoClinic.com.
Servings
A well-balanced diet involves eating foods from all of the food groups. The daily serving requirement for grains ranges from 3 oz. for 2- and 3-year-olds to 7 oz. for 14- to 18-year-old boys; at least half of the daily grain intake should come from whole grains such as oatmeal, brown rice and whole-wheat flour, according to MyPyramid.gov. Daily fruit needs range from 1 cup to 2 cups, and daily vegetable needs range from 1 to 3 cups. Additionally, children should consume enough milk and dairy products, such as cheese and yogurt, to make up 2 to 3 daily servings. Finally, children should eat 2 to 6 oz. of protein sources such as fish, poultry, beans, nuts, eggs and seeds.
What to Limit
Reduce your child's intake of unnecessary fat by offering low-fat or skim rather than whole fat milk, staying away from deep-fried foods and cooking with healthy methods such as grilling and steaming, recommends KidsHealth. Limiting fast food to special occasions will also help keep your child safe from unnecessary fats. Added sugars, found in excessive amounts in soda, fruity drinks, candy and snack foods, should also be kept to a minimum, says KidsHealth.
Tips
Stock up on ready-to-eat snacks such as fresh fruits and vegetables, whole grain crackers, low-fat yogurt cups and whole grain pretzels, recommends KidsHealth. If you offer these foods as a replacement for less healthy snacks such as vending machine chips, they will help your child maintain a steady level of energy, contribute toward her daily serving needs and decrease her chances of overeating when she finally sits down for a full meal.
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