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Healthy Balanced Diets for Children

A child that eats a healthy balanced diet, will function properly and have plenty of energy throughout the day. Kids can be picky eaters. One day they may eat everything you serve them and the next day they refuse anything you put in front of them. To make sure your child is getting all the nutrients his body needs to function, the food pyramid, developed by the U.S. Department of Agriculture, can be used as a guideline.

  1. The Importance of Grains

    • Include grains in your child's diet to provide him with energy. A balanced diet requires that half of the grains your child eats over the day come from whole-grain sources such as whole-grain bread and oatmeal. Whole grains contain fiber, which fills your child up and prevents constipation. They provide him with B vitamins, which are essential to maintain a healthy metabolism and nervous system.

    Veggies and Fruits

    • Serve your child orange and dark green vegetables and fresh, frozen, dried or canned fruits. By providing your child with a variety of vegetables and fruits, you make sure that he gets all the nutrients he needs. Vegetables and fruits contain many vitamins, including vitamin C and E, which strengthen the immune system. They contain fiber and water, which help to cleanse your body of toxins and promotes digestive health.

    Dairy Products

    • Dairy used in a child's diet should come from calcium-rich sources. Products like cream cheese, butter and cream, contain little to no calcium. Provide your child with dairy such as low-fat or fat-free milk, yogurt and cheese. Calcium is essential to maintain strong bones and teeth. If your child is not a big fan of milk products, you can serve him calcium-fortified orange juice instead.

    Protein

    • Protein is essential in your child's diet because it helps him grow and aids in muscle repair. Protein also helps maintain healthy skin, hair and nails. If there is a lack of carbohydrates to use for energy, your body will depend on protein for energy. Feed your child protein from animal sources and plant sources. Good choices include turkey, chicken, fish, beans, peas and nuts.

    Fats and Added Sugar

    • Even though fats are not part of the food pyramid, they are important in a child's diet. Fat promotes healthy growth and development and enables the body to better absorb vitamins. Healthy fats to feed your child include vegetable and nut oils. Avoid fats that turn into solids when exposed to room temperature. These including butter, lard and shortening. Limit added sugars in your child's diet. Added sugars are sugars that are added to products during the manufacturing process. Some products to limit include sodas, cookies and candy.

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