Dante Carrillo
Eating a balanced diet is an important part of maintaining good health and can help children feel their best. A balanced diet means eating a wide variety of foods in the right proportions to get all the nutrients and energy their bodies need to grow, work properly, maintain a healthy weight, and feel good. Children's nutritional needs change as they get older, so it is important to be aware of these changes and adapt their diets accordingly. Eating a balanced diet can also increase children's chances of having a healthy diet later in life, as eating habits are established early on.
| Characteristics | Values |
|---|---|
| Variety of food groups | Fruits, vegetables, whole grains, dairy, protein, healthy fats |
| Macronutrients | Carbohydrates, protein, fats |
| Micronutrients | Vitamins, minerals |
| Water | 6-8 glasses per day |
| Physical activity | At least 1 hour per day |
| Sleep | Sufficient for their age |
| Proportions | Right proportions and quantities to maintain a healthy weight |
| Calcium | 3 servings of calcium-rich foods daily |
| Vitamin D | Needed for calcium absorption; sourced from sunlight and some foods |
| Iron | Found in meat, fish, and plant sources; needed for physical and mental development |
| Vitamin C | Important for iron absorption |
| Omega-3s | Essential for normal brain development |
| Limit | Sugary and high-fat foods |
| Snacks | Sugar-free, tooth-friendly snacks and drinks between meals |
| Dairy | Full-fat dairy recommended up to age 2; semi-skimmed milk from age 2 if growing well |
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What You'll Learn
Include a variety of food groups
A balanced diet for children involves including a variety of food groups to ensure they get all the nutrients and energy their bodies need to grow, develop, and stay healthy. Here are some tips to include a variety of food groups in a child's diet:
Carbohydrates
Starchy carbohydrates are the best source of energy for growing children. Offer a variety of different starchy foods, including wholegrain versions such as whole wheat bread, brown rice, and whole grain pasta. Other options include potatoes with their skins on, couscous, oats, and other grains like quinoa. These foods provide energy and essential nutrients like fibre.
Fruits and Vegetables
Aim for at least five portions of fruits and vegetables every day. These can be fresh, frozen, tinned, or dried. Fruits and vegetables provide essential vitamins that can help prevent illnesses like coughs and colds, and they also contain fibre for healthy digestion. Fill half of your child's plate with colourful vegetables and fruits, and choose them as snacks to ensure they get enough.
Protein
Protein is essential for the growth, maintenance, and repair of the child's body. Offer a variety of protein-rich foods, including pulses like beans, lentils, and soy products. Include lean meat, fish (especially oily fish like salmon and sardines), dairy products, and eggs. For vegan children, ensure they receive supplements of vitamin B12 and riboflavin.
Dairy
Dairy products like milk, cheese, yoghurt, and fromage frais are good sources of calcium and vitamin D, which are crucial for bone health. Children under two years old should have full-fat dairy products, and as they grow older, you can transition to semi-skimmed or low-fat options. If your child does not consume dairy, there are fortified dairy alternatives available, including soy milk and yoghurt.
Healthy Fats
Remember that fat is a necessary part of a child's diet, but the type of fat is important. Choose foods with healthy unsaturated fats, such as fish, nuts, seeds, and healthy oils from plants (olive, canola, sunflower, etc.). Limit foods high in saturated fat, especially red meat, and avoid unhealthy trans fats found in partially hydrogenated oils.
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Consume the right amount of food and drink
Consuming the right amount of food and drink is essential for a child to achieve and maintain a healthy body weight. A balanced diet is about having a variety of different foods to provide all the nutrients a child's body needs to grow and stay healthy. It is also important to remember that fat is a necessary part of a child's diet, and what matters most is the type of fat they consume.
Children under five years of age have high energy requirements and need to consume nutritious foods to meet these demands. Starchy carbohydrates are the best source of energy for these children, and it is recommended to offer a variety of different starchy foods, including wholegrain versions and potatoes with their skins on as they contain more fibre. For children over five, wholegrain varieties are a better option as they are healthier and more filling.
It is important to monitor the amount of milk a young child consumes, as filling up on milk may cause them to eat less solid food. This could make it difficult for them to get the calories and nutrients they need and may even lead to iron deficiency anaemia, which can affect their physical and mental development. From the age of two, if your child is growing well, you can introduce semi-skimmed milk, and once they reach five years old, it is okay to give them 1% or skimmed milk.
Children should be encouraged to drink 6-8 glasses of water per day and limit their consumption of sugary drinks, as these can contribute to tooth decay. It is also recommended to consume fruit juice or smoothies at mealtimes, as blending or juicing fruit releases sugars, increasing the risk of tooth decay.
Children should be encouraged to eat slowly, and mealtimes should be used as an opportunity for family members to catch up and connect. Eating together as a family encourages children to enjoy a variety of foods and adopt healthy eating patterns.
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Eat fruits and vegetables
Eating fruits and vegetables is an essential part of a child's balanced diet. They are packed with vitamins, minerals, and fiber, and are low in fats and calories. The U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS) recommend that half of a child's plate at every meal should be vegetables and fruits. The goal is to consume 4 to 5 servings of fruits and vegetables per day. However, remember that any amount is better than none.
Children's growing bodies require good nutrition, and eating fruits and vegetables provides several short-term benefits, such as improving mood, concentration, and energy. It can even enhance academic performance. In the long term, eating fruits and vegetables can boost the immune system and decrease the risk of developing cardiometabolic diseases and some cancers.
To increase fruit and vegetable consumption in your child's diet, it is important to start early. Children are most receptive to new flavors when they are developing their taste buds between 4 and 9 months of age. Introducing infants to a variety of flavors during this period, especially savory, earthy, bitter, and sour flavors, can reduce picky eating and promote acceptance of healthier foods. It is also important to avoid masking new foods with sweet purees, as this may increase their preference for sweet foods and reduce their willingness to try new foods later on.
As your child grows older, continue to offer fruits and vegetables at every meal and snack time. Add a fruit or vegetable to their meals, such as putting fruit on cereal or adding sliced veggies to their lunch. You can also provide vegetables and dip as a snack or add a vegetable to the family dinner. By making healthy food options readily available and being a good role model yourself by eating fruits and vegetables, your child is more likely to develop a taste for them.
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Get calcium and vitamin D
Calcium and vitamin D are essential nutrients for children's bodies to function healthily. Calcium is a mineral, and vitamin D is a vitamin found in certain foods and a hormone produced by the body. Both nutrients are crucial for maintaining healthy bones and muscles and facilitating nerve function.
Vitamin D aids the body in absorbing calcium from food. Without sufficient vitamin D, the body cannot effectively absorb calcium, leading to potential bone-related issues. Vitamin D is produced by the body when the skin is exposed to sunlight. However, achieving adequate vitamin D levels through sunlight alone can be challenging due to factors such as geographical location, time spent indoors, seasonality, weather conditions, and the need to protect the skin from excessive sun exposure.
To ensure adequate vitamin D intake, it is recommended to include vitamin D-rich foods in the diet. Fatty fish like salmon and tuna, liver, mushrooms, eggs, and fish oils are excellent natural sources of vitamin D. Additionally, foods like milk, orange juice, infant formula, yogurt, margarine, butter, cheese, and breakfast cereals are often fortified with vitamin D.
If dietary sources are insufficient, vitamin D supplements can be considered. These are widely available in various forms, including pills, gummies, chewables, liquids, and sprays, and can often be purchased without a prescription. It is always advisable to consult a healthcare provider for guidance on choosing the appropriate supplement and dosage for your child.
Calcium-rich foods are also important for children's diets. Dairy products like milk, cheese, and yogurt are excellent sources of calcium. For children who cannot consume dairy due to lactose intolerance, milk allergies, or dietary restrictions like veganism, there are alternative calcium sources. These include calcium-fortified soy or almond milk, tofu, white beans, sesame seeds, and certain fruits and vegetables like rhubarb, collard greens, turnip greens, spinach, and oranges.
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Limit unhealthy fats
While fat is an essential component of a child's diet, it is important to limit the amount of unhealthy fat they consume. Unhealthy fats include saturated fats and trans fats, which can lead to high cholesterol and an increased risk of heart disease. These fats are often found in meat, full-fat dairy products, and processed foods.
To limit unhealthy fats in your child's diet, opt for lean meats and low-fat or non-fat dairy products. Choose cooking methods that allow fat to drip away, such as broiling, grilling, or roasting. Limit dining out, especially at fast-food restaurants, and reduce the amount of fried food you consume. Instead, opt for baked, grilled, or steamed dishes.
When it comes to snacks, avoid giving your children salty snacks, cookies, and sweetened beverages. Offer them fruits and vegetables instead, which are naturally low in fat and provide essential nutrients. You can also give them healthy fats, such as avocado, nuts, and olive oil, to keep them satisfied between meals.
For children over the age of two, it is recommended to limit saturated fat to less than 10% of their diet. Keep total fat intake between 25% and 35% of calories for children and adolescents ages 4-18, with most fats coming from polyunsaturated and monounsaturated fatty acids. These healthy fats are essential for brain development and can be found in fish, nuts, and vegetable oils.
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Frequently asked questions
A balanced diet for children means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
A balanced diet for children should include foods from the following groups:
- Starchy carbohydrates: wholegrain versions of bread, rice, pasta, potatoes, couscous, quinoa and other grains.
- Fruits and vegetables: Aim for five portions a day.
- Protein: pulses, beans, lean meat, fish, dairy products, eggs, and soya products.
- Dairy or dairy alternatives: milk, cheese, yoghurt, and fromage frais.
- Healthy fats: unsaturated fats found in fish, nuts, seeds, and healthy oils from plants.
Children should aim for at least one hour of physical activity per day. This can include playing in the park, riding a bike, swimming, dancing, or playing active games such as tug-of-war.
Parents can encourage their children to eat a balanced diet by:
- Setting a good example by eating healthily and being physically active themselves.
- Having set mealtimes and encouraging children to eat slowly and without distractions.
- Encouraging children to eat a variety of foods by offering a range of options from each food group.
- Limiting sugary drinks and snacks, and offering sugar-free alternatives.
