Children under the age of 12 have a high nutrient requirement for growth and development. A balanced diet is important for their overall health and well-being.
Parents can ensure that their child gets all the nutrients they need by providing a variety of foods from each food group in the right proportions.
Food Groups
The five food groups that should be included in a balanced diet for children under 12 are:
- Grains – bread, rice, pasta, cereal, and other grain products
- Fruits – fresh, canned, frozen, or dried fruits and fruit juices
- Vegetables – fresh, canned, or frozen vegetables and vegetable juices
- Protein – meat, poultry, fish, beans, peas, nuts, and seeds
- Dairy – milk, cheese, yogurt, and other dairy products
Amounts and Portions
The amount of food a child needs depends on their age, gender, and activity level. In general, a child needs:.
- 2-6 servings of grains
- 1-2 servings of fruit
- 3-5 servings of vegetables
- 2-3 servings of protein
- 2-3 servings of dairy
Parents should aim to provide these servings in appropriate portions for their child. Portion sizes for children should be smaller than for adults.
Meal Planning
Meal planning can help ensure that a child gets all the nutrients they need. Parents should plan meals that include a variety of foods from each food group. They should also provide snacks that are healthy and balanced.
Parents can involve their child in meal planning and preparation. This can encourage children to try new foods and make healthy choices.
Foods to Limit
There are some foods that should be limited in a child’s diet. These include:.
- Sugar – sugary drinks and sweets
- Salt – salty snacks and processed foods
- Saturated fats – fatty meats and full-fat dairy products
These foods provide little nutritional value and can contribute to health problems if consumed in excess.
Supplements
In most cases, a balanced diet should provide all the nutrients a child needs. However, some children may benefit from supplements if they are not getting enough nutrients from their diet.
Parents should consult with their child’s healthcare provider before giving their child any supplements. Too much of certain vitamins and minerals can be harmful.
Conclusion
Building a balanced diet for children under 12 is important for their growth and development. Parents can ensure that their child gets all the nutrients they need by providing a variety of foods from each food group in appropriate portions.
Meal planning and involvement of the child can help create a healthy and enjoyable eating environment.
