Carbohydrates are an essential component of your kid's diet and should make up 45 to 65 percent of their calorie intake. Carbohydrates provide your kids with the energy they need to run and play. However, not all carbohydrates are created equal. Your kids should be eating carbohydrates that also contain other essential nutrients such as fiber, protein, vitamins and minerals.
Grains
Grains are your kids primary source of carbohydrates. In addition to being a source of carbohydrates, grains also contain B vitamins and iron. Most children need about six servings of grains a day. Grain choices include bread, cereal, rice, pasta, crackers and popcorn. Make sure your kids make at least half their grain servings whole grains. Whole grain foods are higher in fiber than refined grains and also contain more of their natural nutrients such as magnesium and selenium.
Fruits
Fruits are another healthy source of carbohydrate in your child's diet. Fruits also contain fiber, vitamin C, vitamin A, potassium and folate. Children need an adequate intake of vitamin C and vitamin A to support growth and development. Kids needs about 1 1/2 cups of fruit a day. Healthy choices include apples, grapes, bananas, melon, strawberries, oranges, pears, peaches, plums, unsweetened applesauce, unsweetened canned fruit and dried fruit. Juice is also a source of carbohydrates but digests very quickly because it does not contain fiber. Fiber takes your body longer to digest and can help control hunger.
Milk and Yogurt
In addition to being good for your bones, milk and yogurt also supplies your kids with energy in the form of carbohydrates. Children should be eating or drinking three servings of milk or yogurt a day. Low-fat or nonfat milk and yogurt products make healthier choices. High intakes of fat and saturated fat can increase your kid's blood cholesterol levels.
Vegetables
Vegetables are also a source of carbohydrates. Starchy vegetables such as potatoes, corn and peas are higher in carbohydrates than nonstarchy vegetables such as broccoli, green beans and spinach. Kids need 2 1/2 cups of vegetables a day. Vegetables also contain fiber, potassium, vitamin A, vitamin C, folate and magnesium.
Beans
Beans, such as chickpeas and kidney beans, are also a healthy source of carbohydrates for children. Beans also provide protein, folate, iron and fiber. You can substitute beans for meat as a source of protein in your child's diet.
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