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Diets for Kids

A balanced diet is the optimum diet choice for kids. Because kids are still developing, they need vital nutrients from a balanced diet to grow and thrive. Kids should never be forced to participate in restrictive diets that eliminate whole food groups or be encouraged to take diet supplements or pills.

  1. Calorie Requirements for Kids

    • Kids need to consume an average of 1,500 calories daily that should be comprised of lean protein meats, eggs, nuts, beans, low-fat dairy products, whole-grain breads and cereals, and fresh fruits and vegetables. Kids should consume 2 to 3 cups of low-fat dairy products, 3 to 5 ounces of lean proteins, 2 cups of fresh fruits and 2 cups of fresh vegetables and 5 to 6 ounces of whole-grain breads and cereals.

    Healthy Food Alternatives

    • Parents can create meals with healthy food alternatives by grilling, steaming, broiling and roasting various types of foods instead of the traditional frying methods. For example, instead of greasy fried french fries, parents can bake fries for a healthy alternative. Parents can also offer healthy snacks as an alternative to high calorie junk food treats. Try offering your kids pretzels, celery with peanut butter, soy chips, baked chips and unbuttered popcorn. For sweet treats try low-fat frozen yogurts and sorbets and fresh fruit.

    Considerations

    • Parents can be positive role models for their kids by eating healthy foods and a balanced diet. Kids also like the predictability of regularly scheduled family meals and find comfort in participating in a meal with their parents. Parents can also teach their children skills to prepare healthy meals as adults by including them in the purchasing and preparation of family meals. Parents can show their kids how to read nutrition labels, how to prepare meals in a healthy manner and how to mix and match various types of foods to create balanced, healthy meals.

    Misconceptions

    • Parents often do not realize that their attitudes toward food and self-image can affect their children's attitude toward food, self-image and confidence. Obsessions with dieting and body images can also teach your children negative self-esteems and possibly lead to future eating disorders such as anorexia and bulimia.

    Warning

    • Different types of foods can often be a source of great conflict between kids and their parents. When encouraging your kids to eat a healthy, balanced diet, avoid forcing them to eat everything on their plate or to "clean" their plate. Forcing your kid's to eat everything on their plate will encourage them to ignore feelings of fullness, which can lead to eating problems and disorders in the future. Parents should also avoid using food as replacement for affection and love and in place of attention, hugs and kisses.

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