Children need a variety of nutrients for healthy growth and development. Providing your child with nutritious meals early in his life sets the stage for making good choices as he gets older. Children who eat a well-balanced diet concentrate better, have more energy and their moods are more stable. The Food Guide Pyramid for kids offers guidelines to help you create a healthy meal plan for your child.
Whole Grains
Whole grains are a necessary part of a child's daily diet because they contain complex carbohydrates. Carbohydrates are your child's main source of energy, and restricting her intake could make it difficult for her to learn and play. The fiber in grain foods fills your child's stomach, preventing hunger between meals, regulates digestion and keeps her cholesterol levels low. The U.S. Department of Agriculture recommends that half of your child's grain intake come in the form of whole grains. Children need an average of 6 ounces of grains per day. Serve whole-wheat bread and pasta, whole-grain cereal and crackers, brown rice and popcorn.
Fruits and Vegetables
Most children should eat 2 1/2 cups of vegetables and 1 1/2 cups of fruit each day. Produce contains fiber, potassium, iron and vitamins A and C. Getting adequate amounts of fruits and vegetables each day protects your child's immunity, prevents heart disease, anemia and high blood pressure and promotes healthy wound healing. An apple, orange or banana, one cup of melon or berries or 1/4 cup of dried fruit counts as one serving. Two cups of raw, leafy greens, one cup of broccoli or peas or a small sweet potato count as a vegetable serving.
Meat and Beans
The meat and beans group is where most of your child's protein will come from. This nutrient is necessary for healthy muscles, skin, hair and cells. Meat and beans also contain iron for healthy blood flow, B vitamins for energy and zinc for a strong immune system. Good choices to include in your child's daily diet include lean beef, chicken, pork, fish, beans, eggs and peanut butter. Serve your child about 5 ounces of protein foods each day.
Dairy
Dairy foods are a good source of calcium, which your child needs each day to develop and maintain strong bones and teeth. Most children need two to three cups of dairy each day. Children over age 1 should consume low-fat dairy foods to keep saturated fat intake low. Serve low-fat milk, yogurt and cheese with meals or snacks.
Healthy Fats
Children need a certain amount of fat in their daily diets to develop a healthy heart and brain and to supply energy to their bodies. The trick is choosing healthy fats, such as omega-3s, polyunsaturated and monounsaturated fats. Include small amounts of olive and canola oil, avocados, fish, nuts and seeds each day.
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