Child nutrition is a complex subject, and it can be easier to simply plan and execute balanced meals rather than try to understand all of the nuances that go into providing an adequate mix of vitamins, minerals and nutrients. To help simplify the process, embrace time-saving measures such as consolidating grocery shopping and using frozen or canned fruits or vegetables.
Fruits and Veggies
Vegetables and kids are a notoriously difficult combination to achieve, but veggies and fruits are vital parts of proper nutrition for children, so it's important to offer them regularly. According to the National Institutes of Health, kids should have 5 half-cup servings of fruits and vegetables daily. Examples include a handful of grapes as a snack, a small sliced banana on cereal, a side salad with dinner or steamed mixed vegetables in a stir-fry.
Nutrition
MayoClinic.com states that children from ages four to eight need about 1,200 to 2,000 calories daily. Girls between the ages of nine and 13 need 1,600 to 2,200 daily calories, and boys in the same age range need 1,800 to 2,600. An ideal distribution of nutrients for kids of any age is about 20 percent of daily calories from protein, 55 percent from carbs and 25 percent from fat.
Examples
A balanced meal for school-aged kids will offer at least one serving from most of the major food groups. For example, a balanced breakfast might consist of an omelet with a cup of sautéed vegetables and a slice of peanut butter toast or a bowl of oatmeal made with low-fat milk and served with a handful of berries. For lunch, try a lean turkey sandwich with a slice of cheese, 1/2 cup of baby carrots and a small apple. A balanced dinner could be a lean beef taco on a whole-wheat tortilla with lettuce and tomato or whole-wheat macaroni and cheese with a side of steamed veggies and a fruit salad for dessert.
Considerations
If you have trouble getting your child to eat nutritious foods, you're not alone. According to the Palo Alto Medical Foundation, it commonly takes 10 or more tries before a child will eat a new food, and very picky eaters may avoid certain food groups altogether. However, nutrient deficiencies are rare in children, so by offering a variety of healthy foods, your child is likely to grow and develop successfully, even if he doesn't eat all the foods all the time. Discuss any concerns you have about your child's diet and nutrition with a pediatrician, who can help you plan balanced meals that will address a child's age- and activity-specific needs.
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