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Balanced Diets for Growing Kids

Children need lots of vitamins and nutrients in order to grow into strong and healthy adults. A balanced and nutritious diet is essential to every child's well-being. Teaching your child to select the right foods while she's young will set the tone for healthy eating for the rest of her life.

  1. Controlling Portions

    • Helping your child understand portion control is essential in preventing obesity and promoting good health. As portions grow larger and larger in restaurants and fast food chains, so do the portions parents serve at home. According to KidsHealth.org, a bagel in 1990 was only 3 inches in diameter, while today's bagels measure up at 6 inches in diameter. An easy guide to serving proper portions is to imagine a plate divided into four equal parts: one for protein, the second for vegetables, the third for whole grains and the fourth for starches. A serving of steak or chicken breast that takes up half of a plate is too large. Keeping a proper balance in the variety of foods you serve your children will ensure that they get enough vitamins and nutrients to help them grow and thrive.

    Healthy, Varied Meal Choices

    • The less processed a food is, the better it is for your child. Stay away from frozen foods, canned foods or take-out--these are loaded with preservatives, artificial flavors and chemicals and sodium. Instead, opt for fresh fruits and vegetables, lean meats such as chicken, and whole grains. Carefully read labels. For example, a "multi-grain" bread isn't necessarily better for your child. "Multi-grain" just means more than one type of grain was used to make the bread. Always choose breads and cereals labeled "whole grain" instead, which will provide your child with necessary dietary fiber. Foods that are rich in healthful omega-3 fatty acids, such as salmon, are also essential for brain growth and development. Giving your child a variety of healthy foods as he grows ensures that in the future, he won't be a picky eater who refuses to venture beyond chicken nuggets.

    Providing the Right Snacks

    • Snacks generally should be limited to two per day. Usually, one will be eaten at school during a scheduled snack time and another will be eaten at home after school but before dinner. Keeping a container full of sliced carrots, bell peppers, cucumbers and other vegetables handy is just as easy as having a box of crackers. Yogurt, low-fat string cheese, air-popped popcorn and nuts are also easy and healthy snack options that will keep your child sated but won't ruin his appetite. Do not give your child snacks to graze on throughout the day. Constant snacking doesn't allow him to work out his own hunger impulses, which can lead to overeating and obesity later in life.

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