Almost 20 percent of kids ages 6 to 11 are obese because they eat more calories than they need, according to the Centers for Disease Control and Prevention. Eating large portions and too many calorie-dense foods, such as soft drinks and junk food, contribute to the excessive intake. Knowing what foods to choose and how much to serve can help your kids maintain a healthy weight.
Grains
Grains include any food made with wheat, oats, rye, rice, cornmeal or other grain. For children, at least half of grain servings should be whole grain to prevent constipation and promote weight control. How much your child needs depends on age and activity level. Kids ages 2 to 13 who exercise 30 minutes a day need 3 to 5 oz. of grains a day, with younger kids needing fewer portions. A 1-oz. serving of grain is equal to one slice of bread, 1/2 cup of cooked cereal, 1 cup of ready-to-eat cereal, 1/2 cup of cooked pasta or rice and one 6-inch tortilla.
Vegetables
Vegetables are naturally low in calories and high in fiber, vitamin A, vitamin C, folate, potassium and magnesium. The U.S. Department of Agriculture recommends kids 2 to 13 who engage in regular activity consume 1 to 2-cups of vegetables a day. Offer your children a variety of vegetables to meet their nutrient needs. Choices include peas, carrots, potatoes, broccoli, cabbage, green beans, peppers, mushrooms, tomatoes, cauliflower, squash and corn.
Fruits
Fruits also contain high amounts of essential nutrients and fiber. Juice contains the vitamins and minerals, but lacks the fiber. Offer your kids more whole fruit rather than its juice. Active kids ages 2 to 13 need 1 to 1 1/2 cups of fruits a day. A 1-cup serving of fruit is equal to a small apple, a large orange or banana, 1 cup of cut-up fruit, 1 cup of unsweetened canned fruit, eight whole medium-sized strawberries, 1/4 cup of dried fruit and 1 cup of fruit juice.
Milk
Milk includes milk, yogurt and cheese. Foods in the milk group provide your kids with calcium and vitamin D for bone health and growth. All kids older than age 2 should be drinking and eating low-fat or nonfat milk and milk products. Active kids ages 2 to 13 need 2 to 3 cups of milk a day. A 1-cup serving of milk equals 1 cup of milk, 1 cup of yogurt, 1 1/2 oz. of natural cheese, 2 oz. of processed cheese and 1 cup of fortified soy milk.
Meat and Beans
Meat and beans provide your kids with protein, B-vitamins and iron. Kids ages 2 to 13 who engage in regular activity need 2 to 5 oz. of meat or beans a day. A 1 oz. serving equals 1 oz. of meat, fish or poultry; one egg; 1/4 cup of cooked beans; 1 tbsp. of peanut butter and 1/2 oz. of nuts or seeds.
Oils
Oils supply essential fatty acids needed for growth and development. However, oils are a concentrated source of calories and serving sizes are small. Kids 2 to 13 need 3 to 5 tsp. of oil a day. Healthy oil choices include olive oil, canola oil and vegetable oil. A 1 tbsp. serving of salad dressing and 1 tbsp. of mayonnaise is equal to 2 to 2 1/2 tsp. of oil.
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