As of 2008, nearly 20 percent of kids ages 6 to 11 are obese, according to the Centers for Disease Control and Prevention, or CDC. Kids today eat more calories than they burn. The extra weight increases their risk of developing adult-like diseases such as diabetes and heart disease. Getting your kids to follow a healthy meal plan can help them maintain a healthy weight and keep them healthy for life.
Diet Guidelines
A healthy diet for children should include a variety of nutrient-rich foods from each of the food groups. How much your children needs to eat depends on his age, height, weight and activity level. Most kids can maintain a healthy weight consuming 1,200 to 2,000 calories a day. Talk to your pediatrician to determine your child's calorie needs. A basic balanced diet for children that contains 1,600 calories includes five servings of grains, 2.5 cups of vegetables, 1.5 cups of fruit, three servings of milk, 5 oz. of meat or beans and five servings of fats.
Breakfast
Make sure your children eat breakfast every morning. Eating breakfast will make it easier for them to concentrate in school and help them maintain a healthier weight. A healthy breakfast for children should include one grain serving, one cup of fruit, one serving of milk and two servings of fat. A healthy breakfast meal might consist of one slice of whole grain toast with 1 tbsp. of peanut butter, a container of nonfat yogurt and a large banana.
Lunch
Lunch is as important as breakfast. Eating lunch will help control your child's appetite to prevent junk food snacking after school. A healthy lunch for a 1,600-calorie diet should include two servings of grains, 1 cup of vegetables, one serving of milk, 2 oz. of meat or beans and one serving of fat. A healthy kid lunch might include a turkey sandwich on two slices of whole grain bread with 2 oz. of turkey, lettuce, tomato and 1 tsp. of mayonnaise. Round out your child's lunch meal with 1 cup of sliced cucumbers and 1 cup of nonfat milk.
Dinner
Children who eat meals with their families eat more fruits and vegetables, according to the website Helpguide.org. A healthy kids dinner should include two servings of grain, 1.5 cups of vegetables, 3 oz. of meat or beans and one serving of fat. For dinner, try whole-grain spaghetti and meatballs with 1 cup of whole wheat spaghetti served with a half cup of marinara sauce and 3 oz. of very lean ground meat meatballs. Serve with 1 cup of mixed-greens salad with 1 tbsp. of salad dressing.
Snacks
A healthy snack for children might include one serving of milk and half cup of fruit. A sample snack consists of 1 container of nonfat yogurt with a half cup of fresh berries.
Member Comments