Food for healthy growth is made up of the same varieties of whole, fresh foods you should eat at any age, gender and activity level. You should eat different amounts of those foods at different ages and activity levels, but the principles of good nutrition found in healthy carbohydrates, protein, dietary fiber, vitamins, minerals and limited fat content apply to most people unless they have medical conditions or food allergies.
Carbs to Grow
Both kids and adults need about half their daily calorie intake in carbohydrates. MayoClinic.com states that at age 2 or 3, kids should take in about 113 g to 163 g of carbs. By the teen years, boys should take in about 250 g to 350 g of carbs, while teen girls should be eating about 200 g to 300 g of carbs, depending on activity levels and if the teen is still growing. Whole-grain breads and cereals supply complex carbs for lasting energy, while fresh fruit and veggies contain simple carbs for quick energy. Both whole-grain foods and fresh produce also contain plenty of dietary fiber for proper digestion. Teen boys should be eating about 38 g of fiber while teen girls should be eating about 26 g of fiber daily.
Power Up with Protein
Combine exercise with plenty of protein and you will develop strong muscles. The Harvard School of Public Health states that you can keep the fat content in check while taking in plenty of protein by picking fish, poultry, legumes, nuts and seeds whenever possible instead of red meat. The amount of protein in salmon is nearly the same as beef, but with a quarter of the fat found in beef. And fish such as trout and herring contain omega-3 fatty acids that are good for heart health. At 2 or 3, kids need 13 g to 50 g of protein, and by the teen years, boys need 55 g to 165 g of protein while girls should be eating 45 g to 135 g of protein.
Fine Tune the Fat
You need some fat to process fat-soluble vitamins such as K, D, A and E, but keep fat in check by choosing low-fat dairy products instead of whole-milk products. MyPyramid.gov states that the calcium in dairy products helps build strong bones, but avoid ice cream and whole milk and opt for low-fat milk and low-fat yogurt instead. Most people should eat about 3 cups of milk products daily. Avoid processed foods and snacks with empty calories of fat that are unnecessary and can build obesity into growing bodies which can later turn into chronic diseases such as diabetes and heart disease.
Vary the Veggies
It may seem difficult to get your kids to eat enough fresh fruit and veggies. MayoClinic.com states that you can help focus on fresh produce by starting your shopping trips in the produce section. Have plenty of varieties of veggies and fruit on hand for snacks, side dishes and salads, and your kids will get into the habit of snacking on veggie sticks and sliced fruit instead of chips and candy. The more colors of produce you have on hand, the more vitamins and minerals your kids will get for healthy growth and cell function. Most people should take in about 3 cups of veggies and 2 cups of fruit daily.
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