Getting your child to eat healthy foods can be challenging once they begin making their own choices. Encouraging them to make healthy food choices at home is a habit they will carry with them when they are out. Healthy eating habits can also reduce your child's risks of becoming obese and developing conditions such as high blood pressure and diabetes. Speak with your child's medical provider before making changes to her diet.
Calories
Adults and children need the same nutrients as far as vitamins, minerals, protein, fats and carbohydrates, notes the Mayo Clinic. The recommended daily caloric intake for children, however, varies with age and gender. For example, boys and girls between the ages of 2 and 3 need 1,400 calories per day. Girls between 4 and 8 need up to 1,800 calories, and boys in that age group need up to 2,000. Boys between 9 and 13 should consume up to 2,600 calories a day, and girls in that age group should get up to 2,200 calories.
Fats
Your child needs fats for energy and to build healthy nerve tissue. In addition, fats are essential for the absorption of certain vitamins and are the building blocks of hormones. Children older than age 2 should get 30 percent of their daily calories from fat, according to KidsHealth. Based on a 2,000 calorie a day diet, that equals 600 calories of fat. Remember: Not all fats are bad. Sources of healthy fats include certain fish, peanut oil, nuts and seeds.
Protein
The part of the red blood cells known as hemoglobin is responsible for carrying oxygen to your child's body; it relies on protein. In addition, proteins are the building blocks of your child's muscles. The recommended amount of protein your child needs is determined by his weight. Children should consume 0.5 g of protein for every pound. So, if your child weighs 70 pounds, he should consume 35 g of protein each day.
Vitamins and Minerals
If your child is eating three, well-balanced meals each day, she should be getting all of the vitamins and minerals she needs from her diet. However, children participating in after school activities and those who may be on the go frequently do not get adequate vitamins and minerals. Certain vitamins are not stored by the body and must be obtained through your child's diet. Speak with your child's pediatrician to determine if your child might benefit from adding a vitamin and mineral supplement to his diet.
Recommendations
Diets that lack certain foods or vitamins and minerals can lead to certain health conditions, including cancer. If you feel that your child is not receiving proper nutrition through her diet, talk with a registered dietitian or nutritionist to create a healthy meal plan for her.
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