Balanced Diet for Children

The Food Guide Pyramid, which the U.S. Department of Agriculture developed, is a good reference when it comes to a balanced diet for your children.
Use the recommended doses of the five food groups as a guideline, but keep in mind that each child is different and food intake not only varies from child to child but also from day to day.

  1. Grains

    • Carbohydrates found in bread, cereal, rice or pasta are energy-boosters for children. They help the little ones to stay active and give them power to get through the day.
      At least half of the daily grain intake should be whole grains such as brown rice or oatmeal. Daily doses range from three oz. (for 2- to 3-year-olds) to seven oz. (for 14- to 18-year-old boys).

    Vegetables

    • Vegetables are great sources of vitamins and minerals. Try to preserve as much of the vitamin content as possible by steaming or microwaving them.
      Recommended serving sizes range from one to three cups per day.

    Fruits

    • As vegetables, fruits contain vitamins and minerals. You get the most value out of them by eating them raw. The USDA recommends a daily intake of one cup to one-and-one-half cups.

    Dairy

    • Dairy products such as milk, cheese or yogurt provide protein and calcium. They contribute to sharp eyes, healthy skin and hair as well as good bones and teeth. Another important beneficiary are your children's muscles and their nerve functions.
      Depending on their ages, children should get two to three cups of dairy products every day.

    Meat, Fish, Beans, and Nuts

    • This important food group is good for muscle build-up as well as strong bones and teeth. The iron found in these food products contributes to healthy blood. Meat, fish, beans and nuts also contain protein, vitamins and minerals such as iron and zinc.
      Children 2-to 3-years-old should get about two oz. daily while 18-year-old boys need about six oz. of this food group per day.

    Fats, Oils and Sweets

    • Stay away from them--especially solid fats such as butter and margarine--and serve them only in limited amounts. Fats, oils and sweets have high calorie counts. Some fat is needed, however, for babies and children up to 2-years-old for the development of their brains and other organs.
      Sweets contain sugar, which gives your child energy quickly. However, excess sugar from sweets and candy turns into fat. So do not overdo it it on the sweets.

    2. Previous:

    Next:

    • Why do kids eat there boogers?
      Its perfectly normal for kids (and sometimes adults!) to eat their boogers. Heres why:* Curiosity: Young children are naturally curious about their bodies and the world around them. They might simply be exploring their senses and figuring out what th
    • How nutrition affect children and ability to learn?
      How Nutrition Affects Childrens Ability to Learn: A Vital ConnectionA childs diet plays a crucial role in their cognitive development and ability to learn. Heres a breakdown of how nutrition impacts various aspects of learning:1. Brain Development a
    • Lunch Ideas for Picky Children
      Children of all ages can be picky eaters. Finicky eaters may swap lunches with other kids at school, or skip lunch altogether, if they are dissatisfied with their lunches. Pack a lunch children will actually eat and enjoy, to ensure they get proper n