Though a healthy diet is important at every age, positive nutrition is particularly important for small children whose minds and bodies are rapidly developing. Diets for children ages 2 to 11 should promote optimum cognitive and physical development and healthy body weight and help prevent chronic diseases. Children typically require the same foods as adults but in smaller portions. For best results, seek guidance from your pediatrician or dietitian.
Complex Carbohydrates
Complex carbohydrates, such as whole grains and starchy vegetables, provide valuable nutrients that support growth and development, such as folate, and glucose -- your child's primary energy source. MayoClinic.com suggests that small children consume a diet consisting of roughly 45 to 65 percent carbohydrates. Since refined carbohydrate sources, such as enriched breads, cereals and snack foods, provide fewer dietary benefits, incorporate complex varieties into your child's diet most often. Example of nutrient-rich complex carbohydrate sources include 100 percent whole-grain breads, crackers, cold cereals and pasta, old fashioned oatmeal, brown rice, barley soup, baked potatoes, sweet potatoes and squash.
Lean Protein
Protein provides amino acids -- the building blocks of lean tissue. Protein-rich foods also promote positive brain function, physical strength, immune system function and tissue repair. Valuable protein sources include dairy products, which also provide bone-strengthening calcium and vitamin D, legumes, lean meats and fish. Once your child reaches age 2, the American Dietetic Association recommends at least two servings of low-fat milk, yogurt and/or cheese in place of whole milk. Toddlers should also consume roughly 2 oz. of meat and/or legumes daily. Use low-fat cooking techniques, such as broiling, baking and grilling, for meat, poultry and fish most often.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants, which help protect your child from infections and disease. Incorporate a variety of colorful fruits and vegetables into your child's diet regularly for broadest dietary benefits. Fruits and vegetables particularly rich in disease-fighting nutrients include berries, citrus fruits, cantaloupe, tomatoes, leafy greens, bell peppers, broccoli, Brussels sprouts and carrots. The American Dietetic Association suggests that small children consume approximately 1 cup of raw and/or cooked vegetables and 2 cups of fresh, frozen, dried or canned fruit daily. Though whole items are optimal, fruit juices, pure-fruit frozen bars, apple sauce and tomato sauce provide valuable secondary options.
Healthy Fats
Healthy fats promote nutrient absorption, brain function and cardiovascular health. MayoClinic.com recommends that small children's diets contain roughly 30 to 40 percent fat. Ideal sources include nuts, seeds, peanut and/or almond butters, fatty fish, such as salmon and albacore tuna, avocados and plant-based oils, such as canola and olive.
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