During early childhood, every day is full of exploration and discovery. Food provides children with the calories they need to be active and the nutrients they need for proper growth and development. Here you will find information on your child’s nutritional needs and practical suggestions for helping him eat a healthier diet.
How many calories your child needs depends on age, sex, and activity level. You don’t usually need to worry about tracking calories with children as they are pretty good at self-regulating how much they need to eat. However, it is up to you to provide them with healthy food options and an adequate amount of food. Here are some tips on making sure your child gets the amount of calories he needs:
Carbohydrates are the main source of energy for your child. About 45%-65% of their calories should come from carbohydrates. In general, try to choose healthy carbohydrate-rich foods, such as whole grains, fruit, vegetables, and milk. Limit foods that are high in refined flour or added sugar, such as white bread, non-whole grain crackers, cookies, juice, and soda.
Your child needs protein for growth and repair and to build muscle. About 15%-25% of your child’s calories should come from protein. Good sources of protein include poultry, lean meat, seafood, eggs, nuts, soy, legumes, and low-fat and nonfat dairy products.
Very young children need a little more fat than older children and adults. Children aged 2-3 should consume about 30%-40% of calories as fat, while those aged four and older should consume 35%-45% of calories as fat. Dietary fat provides essential fatty acids, which are especially important for proper growth and brain development in children. Your child’s fat intake should come mostly from healthy fats, such as those found in vegetable oils (eg, canola and olive oil), nuts, avocados, olives, and fatty fish (eg, salmon, sardines, and tuna).
Eating a variety of foods from each of the food groups will help ensure that your child gets all the vitamins and minerals that she needs. If you feel your child’s diet is not as “balanced” as it could be, ask her pediatrician about multivitamin supplementation. One way to help ensure picky eaters get all of their vitamins and minerals is to buy fortified breakfast cereal.
While all vitamins and minerals are important, here are a few that are particularly important during childhood:
Diets high in fiber tend to be lower in total calories, fat, and cholesterol than diets that are low in fiber. What’s more, research shows that a high fiber intake may help prevent heart disease and certain kinds of cancer . Fiber can also prevent constipation and increase fullness following a meal. To be sure your child is getting enough fiber, make sure that at least half of her grain servings are whole grains, and that she is eating plenty of fruits and vegetables.
While it may not be a nutrient, physical activity is a key component of any healthy diet. Structured exercise is usually not necessary at this age, but see to it that your kids spend at least one hour actively playing every day. Keep TV viewing to a minimum and limit the amount of time they spend doing other sedentary activities, such as sitting in front of the computer or playing video games. When possible, get moving with your kids—whether it’s a walk around the block together or throwing a ball back and forth, all movement counts, and you are her number one role model.
This eating guide is based on the US Department of Agriculture's MyPyramid. It lists the main food groups, examples of the recommended daily amount for different ages, as well as suggestions about which foods to choose in each group. The recommended daily amount varies based on your child’s age, weight, sex, and activity level. Use the daily amounts below as a starting guide, then go to the http://www.mypyramid.gov/ website for more individualized recommendations.
Food Group | Daily Amount * | Key Suggestions |
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Grains (1 ounce = 1 slice bread, ¼ bagel, ½ cup cooked pasta or rice, 5 whole-wheat crackers) |
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Vegetables (1 cup = 1 cup raw or cooked vegetables, 2 cups raw leafy vegetables) |
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Fruits (1 cup = 1 cup fresh fruit, 1 cup fruit juice, ½ cup dried fruit) |
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Milk (1 cup = 8 ounces milk or yogurt, 1½ ounces natural cheese) |
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Meats and Beans (1 ounce = 1 ounce meat, fish, or poultry; ¼ cup cooked, dry beans; 1 egg; 1 tablespoon peanut butter; ½ ounce nuts) |
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Oils |
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Fats and Sweets |
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*The daily amounts shown here are for children who are of average weight and height for their age and engage in 30-60 minutes of physical activity every day.
Always start the day off with breakfast. Studies show that kids learn better when fueled with breakfast. Try to include a serving from the grain, milk, and fruit group at each breakfast. Here are some healthy breakfast ideas:
Most children need 2-3 snacks a day: a mid-morning snack, an afternoon snack, and perhaps an evening snack. While it may sometimes be necessary to eat snacks on-the-go (eg, in the car or in the stroller), don’t get in the habit of feeding your child snacks throughout the day. And like with meal times, keep the TV off during snack time, this will help your child focus on eating and make him less likely to overeat. Here are some healthy snack ideas:
Try to include most of the food groups at lunch. If your child is school-aged, pack balanced lunches. To keep lunch interesting for your child (and help you stay organized), get your child’s input and then set up a rotating lunch schedule. That way you will always know what to pack.
If your child buys lunch, make sure he is getting a balanced, healthy meal. The National School Lunch Program is required to provide meals that meet nutritional requirements. In fact, children who participate in the school lunch program tend to eat more vegetables, milk products, and lean proteins, and fewer soft drinks than those who don’t. It is when kids purchase food à la carte that lunches are least likely to be healthy.
Ideally, your child should eat dinner with you. Rather than having special meals for your kids, or having your children eat before you, try to eat the same dinner together. Research shows that children who eat dinner with their families tend to have higher quality diets than those who do not. A healthy dinner includes whole grains, vegetables, lean protein, low-fat dairy, and sometimes dessert. Providing fruit for dessert is a good way to get this food group included as well.
On selecting and preparing food:
On helping your child establish a positive relationship with food:
On creating good habits that lead to better nutrition:
Other points:
RESOURCES:
American Dietetic Association
http://www.eatright.org/
MyPyramid—For Kids
United States Department of Agriculture
http://www.mypyramid.gov/kids/index.html/
CANADIAN RESOURCES:
Canada's Food Guide
http://www.hc-sc.gc.ca/
Dietitians of Canada
http://www.dietitians.ca/
References:
Dietary guidelines for Americans 2005. US Department of Agriculture website. Available at: http://www.health.gov/dietaryguidelines/dga2005/document/html/executivesummary.htm . Accessed January 3, 2010.
Dietary guidance for healthy children aged 2-11. American Dietetic Association website. Available at: http://www.eatright.org/ . Accessed January 3, 2010.
MyPyramid website. Available at: http://www.mypyramid.gov . Accessed January 3, 2010.
Shield J, Mullen MC. American Dietetic Association Guide to Healthy Eating for Kids . Hoboken, NJ: John Wiley & Sons, Inc; 2002.
Last reviewed January 2010 by Maria Adams, MS, MPH, RD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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