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Healthy Eating for Kids

Children's bodies and minds are rapidly growing and developing. Proper nutrition from a healthy diet fuels this growth and development, giving children more energy, sharper focus and possibly even improved moods, according to the website Help Guide. Much like adults, children need a balanced diet that includes complex carbohydrates, lean proteins and fresh fruits and vegetables, and that limits sugar, salt and so-called "bad fats."

  1. Grains

    • Grains are a category of food including, breads, rice and pasta. The healthiest form of grains are called whole grains, which contain the highest nutritional value. Grains provide the body with carbohydrates, a major source of energy. Depending on their age, kids need between 4 and 6 oz. of carbohydrates each day, according to the website Kids Health.

    Proteins

    • Proteins help to build strong bones and muscles and are found in dairy products such as milk, cheese and yogurt, and in meat, beans and nuts. Kids need between two and three cups of milk, or two to three servings of other calcium-rich products, each day to build strong bones, according to Kids Health. Kids also need between 3 and 5 oz. of protein every day.

    Fruits and Vegetables

    • Fruits and vegetables are good sources of vitamins and complex carbohydrates. Kids need 1 ½ cups of fruit and between 1 ½ to 2 ½ cups of vegetables each day, the website Kids Health explains. Choosing several different colors is the key to getting the best variety of vitamins and nutrients from fruits and vegetables.

    Vitamins, Minerals and Supplements

    • The body also requires vitamins and minerals, such as vitamins A, C, D, E, K, the B vitamins and calcium, to function properly. The best sources of these vitamins and minerals are healthy foods such as low-fat milk and colorful fruits and vegetables. If your child is a picky eater and has difficulty eating a balanced diet, talk with his doctor about the need for vitamins or nutritional supplements.

    What to Avoid

    • Like adults, children's diets should limit sugar, salt and the so-called "bad fats" in fried or heavily processed foods. These ingredients increase the risk for a variety of health problems including obesity, heart disease and diabetes. Choosing healthy foods can be made easier by avoiding processed foods and opting for fresh, natural foods instead.

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