Growing children need much of the same healthy foods that adults need, but in slightly different proportions. The amounts of carbohydrates, protein, fat, vitamins and minerals also change depending on gender and age of a growing child. Two non-food items to add to the mix are exercise and sunlight, which is the best source for Vitamin D. The Kids Health website states that a proper mix of healthy foods should not require any vitamin and mineral supplements.
Fresh Fruits and Vegetables
Fresh fruits and vegetables tend to be the most nutrient-rich foods before cooking and processing causes vitamin loss and unhealthy added sugars. The Mayo Clinic website advises that by starting your grocery shopping in the fresh produce section, the focus will be on fresh, unprocessed foods. Dark green and orange-colored fresh vegetables like spinach, broccoli and carrots should have emphasis, according to My Pyramid website. Eat more fresh fruits and avoid substituting fruit juices processed with added sugar. Widen the varieties of fruits and vegetables.
Whole Grains and Nuts
Choose whole-grain breads, pasta and cereals over white breads, rice and pasta. With less processing of the grains, more nutrition and fiber that will make it to growing bodies. Mayo Clinic says it all starts with looking for whole-grain food items while shopping and avoiding the candy and snack-food aisles. Nuts are also a good source of protein for muscle and skeletal growth and fiber for digestion.
Meat, Fish and Dairy Products
Meat, fish and dairy products provide much of the protein and minerals needed for proper growth. Lean meats and low-fat or fat-free dairy products are the preference, according to My Pyramid. Chicken and fish tend to deliver more protein with less fat included than beef. For children who are lactose intolerant, there is a growing supply of lactose-free dairy products available without having to go to specialty stores. The calcium needed for strong, growing bones is especially plentiful in dairy products.
Aging Food Mix
Children of different ages need slight variations on the basic mix of half their daily calorie intake as carbohydrates, a quarter as protein and a quarter as fat. Mayo Clinic states the percentage mix stays the same, but the total calorie intake ranges from 1,200 calories for a 2-year old to 2,000 calories for a 12-year old girl. A 12-year old boy should take in about 2,400 calories, with 200 added for very active children. Children need fats to break down and process fat-soluble vitamins like vitamins A, D, E and K. These can store for later release as the body needs them, but children must take in water-soluble vitamins like vitamins C and B complex daily.
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