Kids' health depends upon a diet that builds blood, bones and other vital parts of young, maturing bodies. To get the necessary nutrients, the U.S. Department of Agriculture (USDA) suggests choosing a variety of foods from among each of the food groups: grains; dairy; fruits; vegetables; oils; and meats, fish, eggs and nuts.
Child nutrition needs a boost of certain elements that adults take for granted. Growing bones, organs and neurological systems may require extra iron, calcium, potassium, magnesium and fiber. These can be found in three main food groups for children; grains, milk and cheese as well as fruits and vegetables. Adding foods with these nutrients to your child's diet regularly will largely satisfy their vitamin needs as well.
Grains
Grains fulfill dietary needs for iron, magnesium and fiber. For optimum kids' health, choose foods from this group daily. Follow serving size information on package nutrition facts. Other food groups for children to explore for these nutrients are fish, vegetables and fruit.
Cereals, especially wheat bran, contain the highest high amounts of these child nutrition essentials. Bulgar, brown rice and oat bran are good sources of magnesium. Choose a fortified cereal for high iron and fiber content. Whole grains, such as oats, whole wheat and rye, offer the most vitamin and mineral benefits.
Milk
Milk and milk products, such as cheese and yogurt, provide vitamins and calcium that are critical to adequate child nutrition. Your child's future bone and teeth health depends upon her lifelong calcium intake. Recommended amounts are 500 mg calcium for ages 1 to 3; 800 mg for ages 4 to 8 and 1,300 mg for ages 9 to 18.
While other food groups for children simply need frequent insertion into their diets, you may wish to measure your child's daily calcium intake. The USDA recommends 2 cups of dairy products for children 2 to 8, and 3 cups for children 9 to 18. You can also maintain kids' health with nondairy sources of calcium, including fortified orange juice, cereals and fish canned with bones.
Fruits and Vegetables
Fruits and vegetables are two separate food groups for children that are closely related in satisfying the extras of child nutrition needs. Both fruits and vegetables provide iron, magnesium, potassium and fiber. You won't need to monitor exact amounts if you include these key foods often in your child's diet.
These include iron-rich soybeans, lentils, kidney beans and tomatoes. Vegetable sources of magnesium are spinach and beet greens, black beans and other cooked dry beans. Potassium sources are spinach and other greens, potatoes, sweet potatoes, beans and tomatoes. A fruit high in potassium is the lunchbox favorite, the banana.
Most vegetables and fruits are good sources of fiber, especially dry beans, berries and figs. Adequate fiber protects kids' health by supporting the digestive and cardiovascular systems.
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