As obesity continues to be a problem for adults and children alike, many parents are concerned about what they should be feeding their kids. Proper nutrition for children is vital to their growth and development. Care must be taken when limiting calories not to limit or omit essential nutrients. The U.S. Department of Agriculture (USDA) has outlined specific needs for each age group. Young children up to age nine need no more than 1,600 calories per day, while active teens may need anywhere from 2,000 to 2,400 calories.
Grains
According to the USDA Food Pyramid, children under the age of nine require 3 to 5 oz. of grains, and adolescents require 5 to 7 oz. of grains every day. At least half of these should come from whole grain sources, such as brown rice, whole grain breads, pastas and cereals. Grains provide carbohydrates, which are the main source of energy for humans. Although low-carb diets are popular with adults, carbohydrates should not be severely restricted for growing children. Instead of processed or refined grains, choose whole grains which not only take longer to break down and provide sustained energy longer, but provide fiber and B vitamins as well.
Fruits and Vegetables
Fruits and vegetables are the main source of most of the vitamins humans require. They contain Vitamins A, B, C and K, as well as essential minerals, such as magnesium, zinc, potassium and even calcium. Young children need at least 1-1 1/2 cups of fruit and 1-1 1/2 cups of vegetables daily. While adolescents need at least 1 1/2-2 cups of fruit and 2-2 1/2 cups of vegetables each day. According to the American Academy of Pediatrics, no more than half of the fruit serving should be in the form of juice. Juices are higher in sugar and lack the fiber obtained from eating fresh fruit.
Dairy Products
Milk provides calcium and Vitamin D, which are necessary for developing bones and teeth. Children under the age of nine need 2 cups of dairy, and adolescents up to age 18 need 3 cups of dairy each day. This can be in the form of milk, cheese, cottage cheese, pudding or yogurt. Although low-fat dairy products are considered healthy, avoid buying fat-free products which have added sugar and chemicals. For children who are lactose intolerant, switch to lactose-free milk and cheeses. However, soy is still the best option for those with dairy allergies.
Meat and Beans
Foods, such as meat, fish, eggs, dried beans and legumes, are not only high in protein, which is required to build muscle and tissue, but also provide some important fat-soluble vitamins such as A and E. Young children need 2 to 4 oz. of protein foods and adolescents up to age 18 require 5 to 6 oz. Vegetarians should make sure adequate protein is obtained from dried beans, lentils, soy, and even dairy products.
Fats and Oils
Fat is an essential part of a healthy diet. While some adults limit their fat intake to lose weight, children should not follow a low-fat or fat-free diet. According to a report from "The Guardian" in the United Kingdom, sufficient fat must be included in the diet to support normal growth and development. Fat is required to assimilate fat soluble vitamins, and supports cell growth and protein synthesis. Young children need 3 to 4 tbsp. of fat, while adolescents need 5 to 6 tsp. daily. Avoid trans-fats and hydrogenated oils, and choose healthy sources of fat such as nuts, seeds, olive oil, vegetable oils and natural fats from dairy products.
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