Meal Plans for Children

Adequate nutrition is paramount to a child's health and wellness. Because the nutritional needs of children differ from those of most adults, prepare meal plans in advance to ensure that what you serve your child to eat is providing enough nutritional value for proper development. Carbohydrates, proteins, fats, vitamins and minerals are all elements that need to be considered when planning meals for children.

Carbohydrates

• Carbohydrates are the fuel that provides children with enough energy to get through their days. According to the United States Department of Agriculture, children in elementary school should be eating no less than 6 oz. of carbohydrates per day, with at least 3 oz. of whole grains. Examples of child-friendly but healthy carbohydrates include cereals (avoid those with high sugar contents), whole-grain crackers, pasta (choose brands that come in fun shapes) and rice.

Proteins

• Proteins are an essential nutrient for children, especially those with increased levels of physical activity. Protein supports and promotes the growth of healthy muscles that children need as they advance into adulthood. When designing a meal plan for a child, lean protein should be incorporated into every meal and as many snacks as possible to total a recommended 5 oz. per day intake of protein. If your child is not a big meat eater, choose alternative options like fish or chicken, or perhaps beans, lentils or even peanut butter. Proteins are also present in lesser amounts in many dairy products.

Fats

• While it may seem contradictory at first, fats are also an essential part of any child's diet because they allow for the absorption of fat soluble vitamins like vitamins A, D, E and K. However, when planning a child's diet, it is important to include healthy fats such as polyunsaturated and monounsatured fats (found in oily fish, nuts, avocados) and to avoid unhealthy fats such as saturated and trans fats (found mainly in foods containing a high percentage of hydrogenated oil). Total fat gram consumption should not exceed 35 percent of a child's daily calorie intake.

Vitamins and Minerals

• The list of recommended vitamins and minerals is seemingly endless, but rest assured that children will get most of their daily recommended intakes of the essential vitamins and minerals from the foods they eat if a proper meal plan is devised. Of particular importance to children is the adequate intake of vitamin D and calcium to ensure proper bone and teeth development. Detailed lists of recommended daily intakes for a variety of vitamins and minerals is available on the U.S. Department of Agriculture's website.