According to Kids Health, children who eat by following the recommendations of the Food Guide Pyramid are eating a variety of foods and eating more healthy foods and less unhealthy foods. This is important for optimum nutrient intake and to prevent diseases like obesity, diabetes and depression. The amount of each type of food varies according to age and weight, but a child's pediatrician can help parents determine how much their child should be consuming each day.
Fruits and Vegetables
Fruits and vegetables are a good source of vitamins A and C, fiber and phytochemicals, which help protect children from diseases. Kids Health reports that children need about 1 1/2 to 2 1/2 cups of vegetables each day depending on age and should be getting between 1 and 1 1/2 cups of fruit per day, again depending on age. MyPyramid.gov advocates choosing fruits and vegetables in a variety of colors for adequate nutrition intake. Good choices include apples, berries, pineapple, melon, carrots, green beans, corn and cauliflower. They can be eaten alone or as part of a meal.
Grains
Grains are the body's primary source of carbohydrates, which fuel the body to get through each day, according to Nutrition Explorations. Whole grains are typically higher in fiber, a nutrient that helps keep digestion regular and keeps kids full longer. Sources of grains include bread, cereal, pasta, muffins, tortillas and pancakes. Depending on age, children should be getting four to six servings of grain foods each day, reports Kids Health. Grain foods should be incorporated into meals and snacks to ensure that adequate amounts are being eaten during the course of the day.
Milk
Milk and milk products are important for calcium intake for strong bones, says Kids Health. Foods that provide this nutrient include milk, yogurt, cheese and pudding. Low-fat milk products are generally recommended to help keep saturated fat and calorie intake low. Children should be getting 2 to 3 cups of milk or other dairy foods each day, which depends on how old they are. Milk can be served with meals and yogurt and cheese both make a healthy snack for kids.
Meat
The meat group also includes beans, fish and nuts. They are all good sources of protein, which children need to maintain muscles, tissue and cells. Kids Health says that these foods are also important sources of iron and that children need 3 to 5 oz. each day, which is determined by age. Foods that fall into this category include beef, pork, poultry, fish, beans, peanut butter, eggs and nuts. Adding a serving at each meal can help reach recommended levels.
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