In essence, kids have the same
basic nutritional guidelines that adults do. It's important for them to
eat many fresh fruits and vegetables, get a variety of nutrients in
their diets, limit extra fat and sugar and be physically active on a
daily basis. Learning more about how to inspire those healthy habits and
what kids should be eating every day can help successfully guide
parents through mealtimes.
Guidelines
The
three main types of nutrients that kids and adults need are protein,
carbohydrates and fat. The Mayo Clinic provides a percentage breakdown
by age of how many calories per day should come from each type of
nutrient. For toddlers, five to 20 percent of their daily 1,200 calories
should come from protein, about 55 percent from carbohydrates and about
35 percent from fat. Kids between the ages of four and eight need about
1,600 calories per day, with a breakdown of 20 percent from protein, 55
percent from carbohydrates and 25 to 35 percent from fat. The
percentage breakdown for older kids is the same, but they may need more
calories each day.
Portion Sizes
Huge
desserts and oversized soda containers can leave kids with inaccurate
ideas about proper portion size. KidsHealth.org suggests teaching kids a
plate division method at mealtimes. One quarter of the plate should be
filled with protein, one quarter with starch and half with vegetables.
Use moderately sized plates so that the portions are not too big. In
general, a proper serving of any whole food for most kids is between 1/2
cup and one cup.
Food Pyramid
The
U.S. Department of Agriculture's food pyramid for adults is also
applicable to children. It has five main groups: grains, vegetables,
fruits, nonfat or low-fat dairy products and lean proteins. The USDA
recommends that elementary-aged kids eat about five ounces of protein,
three cups of dairy, 1 1/2 cups of fruit, 2 1/2 cups of vegetables and
six ounces of grain every day.
Tips
Keep
offering a variety of healthy foods, even if kids refuse them at first.
Set a healthy example by eating nutritious foods yourself and avoiding
high-fat and high-sugar snacks. Offer to involve kids in the cooking
process so that they have a stake in how the recipe turns out and what
they want to eat.
Considerations
Remind
kids that getting exercise and being active is just as important as
eating healthy foods. Offer to play sports or outdoor games with them,
take daily walks and try other types of exercise. Keep in mind that how
kids eat may be nearly as important as what they eat. HelpGuide.org
notes that kids who regularly share meals with their families are more
likely to eat fresh foods and less likely to choose unhealthy snacks.
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