A diet plan for someone under the age of 18 follows the same guidelines as one for adults. The difference lies in the amount of calories and other nutrients such as calcium and fiber. According to the American College of Sports Medicine, the best diet plans should include food sources rich in protein, healthy fats and complex carbohydrates. Your dietary needs should be unique to your activity, age and gender. Always consult a physician or dietary specialist before initiating any dietary program.
Calories for Kids
According to Mayoclinic.com, your actual caloric amounts will be specific to age and gender. For example, children ages 4 to 8 years should consume around 1,200 to 2,000 calories. Children ages 9 to 13 require a bit more -- roughly 1,600 to 2,600 calories. Children ages 14 to 18 should try to consume anywhere from 1,800 to 3,200 calories per day. A good diet plan will adhere to these caloric recommendations and contain foods high in nutrients. Aim to eat four to five times per day. This prevents your body from going too long without calories, which can leave you feeling tired and cause you to eat too much at your next meal.
Protein
Types of foods to include in your diet plan should be high in nutrients and low in calories. Foods like candy, cookies and pastries are high in calories but offer little nutritional value. These foods are best avoided during a diet as they can lead to weight gain or hamper weight-loss progress. Try to include lean sources of protein like fish and chicken. Legumes, eggs and low-fat milk can also provide generous amounts of protein. Try hard-boiled eggs for a snack or make chicken fingers that you can dip in a low-calorie dipping sauce. You should aim to get 20 to 30 percent of your daily total calories from protein. For example, a 14-year-old boy on a 2,200-calorie diet should get around 440 to 660 calories through protein.
Complex Carbohydrates
Complex carbohydrates are high in fiber and should be consumed more often than simple carbohydrates, such as white rice and baked potatoes. Excellent sources of complex carbohydrates are found in fruits, vegetables, whole grains and oats. A diet plan rich in these foods provides high quality nutrients like fiber, which is important for maintaining a healthy weight. If you go to school, try to pack a lunch with a few pieces of fruit and use whole grain bread for sandwiches. Make sure the bread has at least 3 g of fiber or more. Try to get around 45 to 60 percent of your daily calories from complex carbohydrates. For a 9-year-old girl on a 1,600-calorie diet, this is around 720 to 960 calories of carbohydrates.
Healthy Fats
Healthy fats are an essential part of any diet plan because they promote healthy hormone development. Hormones in growing children help with muscle growth, bone health and sexual development. Good sources of healthy fats include olive oil, nuts like almonds and cashews, avocados, and oil from fish. A good snack for a healthy diet can be sliced vegetables -- carrots and celery for example -- with natural peanut butter. Try to eat around 25 percent of your daily calories from healthy fats. For a 4-year-old boy consuming 1,400 calories daily, this is around 350 calories from fat.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- Mayoclinic.com: Nutrition for Kids
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