Food Groups for Children

Your child needs proper nutrition for growth and development. According to the American Association of Pediatrics, what your child eats today also affects his chances of developing heart diseases later. The United States Department of Agriculture has formulated a food pyramid that provides you with proper guidelines on your child's nutrition.

Grains

• Cereals and grains should be your main source of energy

  The main source of your child's calories should be from grains such as wheat, rice, barley and cornmeal. Grain products include bread, oatmeal, breakfast cereals, muffins, buns and pasta. The USDA advises that children consume half of their grain intake from fiber rich whole grains like brown rice and whole wheat bread. The AAP recommends that girls between ages four to eight consume 4 ounces, and between ages nine to 13 consume 5 ounces of grain daily. Boys aged four to eight and nine to thirteen need to eat 5 and 6 ounces of grains daily, respectively.

Vegetables

• Vegetables provide essentail nutrients

  Your child needs vitamin and mineral rich vegetables for optimal growth. Include a large variety of vegetables such as potatoes, tomatoes, asparagus, green peas, and lettuce while planning your child's meal. Feed your four to eight year old 1.5 cups of vegetables daily, and your nine to 13 year old girl two cups daily. Your nine to 13 year old boy requires 2.5 cups daily according to AAP. 100% vegetable juice or soup is acceptable too.

Fruits

• Your child needs 1.5 cups fruits daily

  Make sure your child has at least 1.5 cups of fruit or fresh fruit juice daily. Fruits contain most of the essential water soluble vitamins like vitamin C which is needed for growth and repair and vitamin B complex is needed for various metabolic processes. Fruits also provide fiber.

Milk and milk products

• Milk products are good sources of calcium

  Your child needs milk and its products for calcium which is essential for growing bones. Avoid milk products like butter and cream as they have little or no calcium. The AAP recommends you give your four to eight year old at least 2 cups of milk or its products daily and your nine to 13 year old 3 cups daily. Choose fat free products over whole milk ones. CNN reported in August 2009 that an alarming 70% of American children suffer from vitamin D deficiency which causes poor calcium absorption and hypertension. Of the very few diet sources of vitamin D, fortified milk is an easy way to help your child fight this deficiency.

Meat and Beans

• Choose lean fat free meats.

  Give your child eggs, nuts, beans and meat for a high quality of protein. Try to substitute red meat with lean poultry meat and fish. Feed your four to eight year old 3 to 4 ounces of this group and your nine to 13 year old 5 ounces of this group daily. A study in the American Journal of Clinical Nutrition states that Mexican American children are at risk of zinc deficiency. Meats are excellent sources of zinc too.

Oils

• Nuts are naturally rich in oils.

  Oils include your normal cooking oil like safflower oil, canola oil and vegetable oil. Foods naturally rich in oils are nuts, olives and some fish. Avoid trans fats found in mayonnaise, dressings and fried foods. The AAP suggests no more than 25 to 35% of the daily calories be from oils.