According to Kidshealth.org, children tend to eat to the foods they have access to so it's important for parents and caregivers to serve healthy meals and snacks. There are a number of guidelines to keep in mind as you plan a nutritionally balanced diet for your child. But, there is more to encouraging healthy eating for children other than simply providing the right foods.
Protein & Fiber
A healthy diet for children is one that includes lean meats and other sources of protein including eggs, beats, fish and nuts, according to Kidshealth.org. Also, include whole grain breads and cereals to ensure that your child is getting enough fiber. The American Heart Association (AHA) says be sure to look for "whole grain" as the first ingredient on the food label. Recommended grain intake ranges from 2 ounces per day for a one-year-old to 7 ounces daily for a teenage boy.
Fruits & Vegetables
Kidshealth.org says an optimum diet for a child includes a minimum of five servings a day of fruits and vegetables. Keeping a fruit bowl on hand makes it easy for kids to grab a ready-to-eat healthy treat. The AHA says each meal should include at least 1 fruit or vegetable. The suggested fruit intake for kids ranges from 1 cup per day between the ages 1 and 3, to 2 cups for a 14- to 18-year-old boy. The suggested vegetable intake ranges from ¾ cup a day at age for a very young child up to 3 cups daily for a teen.
Snacks
Kidshealth.org says good snack choices for children include peanut butter and celery, whole-grain crackers and cheese or low-fat yogurt. While less nutritious snacks like candy and potato chips should be limited, Kidshealth.org recommends against making them totally off limits. It says kids should be permitted to have a favorite treat once in a while so they don't feel deprived.
Limit Fats
The AHA says total fat intake for children between the ages of 2 and 3 should be between 30 to 35 percent of calories and between 25 to 35 percent of calories for those between the ages of 4 and 18. The AHA also recommends serving fat-free and low-fat dairy foods. From ages 1 to 8, children need 2 cups of milk or its equivalent daily. Children 9 years old and up require 3 cups.
Family Meal Time
According to Kidshealth.org, children enjoy the routine of a regular family meal time and it makes them more apt to eat fruits, vegetables and grains. Family meals also provide the perfect opportunity to encourage your child to sample new foods.
Healthful Eating Tips
The AHA cautions against overfeeding your child. According to KidsHealth.org, don't insist on your child cleaning his plate because this only teaches him to ignore feelings of fullness. Also, avoid bribery tactics such as promising desert for eating a meal. The AHA says calorie requirements for children range from 900 per day for a 1 year old day to 1,800 for a teenage girl and 2,200 for an adolescent boy.
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