This image is to remind you of a balanced daily intake for an adolescent. 2 servings of fruit, 4 servings of grains, 3 servings of vegetables, 3 servings of proteins, and 3 servings of dairy.
To balance the diet of your child, try to stay within the suggested servings on the food pyramid. These are what we call nurtrient dense foods. Kids have to be exposed early to fruits and vegetables before they develop a distaste for them through their own thoughts. Many kids pass on them thinking they taste bad based on appearance. Try to stay away from the white grains and bread as wheat is a better option. Some added suggestions are:
Dietary Recommendations for Healthy Children. (2018, April 16). Retrieved December 7, 2018, from
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dietary-recommendations-for-healthy-children
- Grow your own garden. A great way to ensure healthy snacks is to allow children to grow their own!
- Visit local farmers markets to try new and exciting choices.
- Have fun with snacks. Try ants on a log, apples and peanut butter, veggies and a homemade dip.
- Think outside the box. Lots of choices so no need to limit your choices to the same ones over and over.
- Eat the fruits and vegetables with your kids! They are adult friendly too.
- Let the kids pick the vegetable at each meal. For some kids a little control will empower them.
- Limit added sugars. Water is always good. Soft drinks and juices are loaded with added sugar.
- Learn how to subsitute carbs. Carbs aren't all bad, but to many and they add weight quick.
- Salt or Sodium should be low in intake.
- Don’t overfeed. Estimated calories needed by children range from 900/day for a 1-year-old to 1,800 for a 14–18-year-old girl and 2,200 for a 14–18-year-old boy. (Heart.org, 2018)
Dietary Recommendations for Healthy Children. (2018, April 16). Retrieved December 7, 2018, from
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dietary-recommendations-for-healthy-children