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Free Diet Plan for Kids

Jun 14, 2011 | By Sam Ellyn

Obesity is rising among children at an alarming rate, according to the U.S. Surgeon General's Office, with childhood weight problems leading to health problems when the children become adults. Helping kids choose foods they like that are also healthy is key to getting your children to avoid overweight and obesity and the diseases and conditions that come with them.

Considerations

Before you follow general guidelines for youth diet planning, consult with your physician, school nurse or a registered dietitian to learn whether your child has any special dietary needs. For example, teen girls might need more calcium and iron. Children with ADHD will want to eat fewer processed foods that contain additives and preservatives, recommend researchers at the University of Southampton, in England, who found a correlation between these ingredients and youth hyperactivity.

Calories

The U.S. Department of Agriculture has guidelines for children's daily caloric intake, based on their age, gender and activity level. A child who does not perform physical activity other than that associated with normal daily tasks is considered inactive, while a child who does physical activity comparable to walking 1.5 to 3 miles per day at 3 to 4 mph is at the high end of the activity scale. The daily calorie recommendation for 4- to 8-year-old girls is 1,200 to 1,800, with boys that age needing 1,600 to 2,000 calories. Girls and boys age 9 to 13 should eat 1,600 to 2,200 calories and 1,800 to 2,600 calories, respectively. Girls 14 to 19 should get 1,800 to 2,400 calories, with boys of that age needing 2,200 to 3,200 calories.

Snacks

Children should eat throughout the day, including snacks, rather than just eating three meals per day. Breakfast is the most important meal of the day, because it replaces stores of glycogen your body burns from the time you finish dinner the night before until the next morning. Children should have mid-morning and afternoon snacks consisting of low-fat items such as energy bars, string cheese, veggies and hummus, yogurt or fruit. Nuts are high in fat, but healthy fats, so a handful of nuts or peanut butter and apples are good snack choices.

Carbs, Proteins and Fats

The USDA recommends that more than half a child's diet should come from carbohydrates, including whole grains, vegetables and fruits, in that order of importance. Protein and healthy fats should make up almost equal percentages of the rest of their diet, with proteins split between dairy products and meats, fish, poultry, beans and nuts. Healthy fats include monounsaturated and polyunsaturated fats found in foods such as nuts, fish and olive oil.

Balanced Meals

When creating meals, divide kids' plates into three: half the plate should contain non-starchy vegetables and fruits, one quarter should have starchy carbs, such as potatoes or rice, and one quarter should have protein. Remember, many fruits such as tomatoes, squash or others that grow above ground are often mistakenly referred to as vegetables.

You can reduce saturated fats and cholesterol in a child's diet by making substitutions each meal. For breakfast, use egg whites and choose a bacon substitute to reduce fat and cholesterol, or serve whole-grain pancakes and waffles, oatmeal or a cold cereal. Add a glass of low-fat milk or yogurt for protein. For lunch, eliminate or substitute for fatty meats on pizza, in spaghetti or on burgers. Use lean cold cuts, such as low-fat ham and turkey and chicken breast. Avoid fried foods and packaged baked goods. For dinner, start with a vegetable soup, add a salad, then serve smaller portions of entrees. Researchers at Penn State University found that people who ate soup at the start of a meal ate 20 percent fewer calories each meal.

References

Article reviewed by GlennK Last updated on: Jun 14, 2011

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