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March is National Nutrition Month, so in honor of that, let's talk about dietary recommendations for kids!
We all want to ensure our children get the foods they need to help them grow and be healthy. But dietary recommendations have changed since we were kids. It is helpful to know what is recommended, so we can make the best choices when possible.
Because my little guy was a preemie, we have seen a dietician several times since his birth as part of his follow-up. From this, I learned that dieticians now recommend using the My Plate method of eating (see image below). This style of eating is more balanced than what was recommended when we were kids (food pyramid) with about half of the recommended food being fruits and vegetables.
There are all sorts of games, coloring pages, and activities available to teach your kids about healthy choices that you can find on the USDA website.
There are also resources for parents such as recipes if you need some ideas to help you get started using MyPlate.
So when choosing what to serve your kids, you want to choose nutrient-dense foods. These are foods without added sugars, salt, and no or limited saturated fats. To do that consider the following foods:
(Note: Of course, it is hard to do this as a busy mom since most of these foods require preparation and cooking. But it's not about being perfect. It is about making the healthiest choices you can. No judgments, we are all doing the best we can!)
Food Groups
It is best to serve a wide variety of foods when possible.
Proteins:
seafood
lean meat
poultry
eggs
beans
peas
soy products
unsalted nuts and seeds
Fruits:
fresh
canned
frozen
dried (1/4 cup = 1 serving for dried fruit)
When shopping for canned fruit, look for fruit that does not have added sugar.
Vegetables
fresh
canned
frozen
dried
choose peas or beans along with colorful vegetables
When shopping for canned vegetables, choose the low-sodium or no-sodium option.
Grains
whole grains
whole-wheat bread
whole- wheat pasta
oatmeal
popcorn
quinoa
brown or wild rice
Dairy:
Aim for fat-free or low-fat (after 2nd birthday or as recommended by your child's pediatrician) dairy products
milk
yogurt
cheese
fortified soy beverages
Limit (read the labels!):
Added sugar
cereal with lots of added sugar
sodas
juice
other drinks with added sugars
Juice (even the kind without added sugar)
Saturated fats
red meats
hot dogs
poultry
butter
pizza
burgers
desserts
Salt/Sodium
sandwiches
processed foods
pizza
soup
The Benefits
Providing children with nutrient-dense foods and a well-balanced, healthy diet can prevent a number of health conditions. Including:
High blood pressure
Heart disease
Type 2 diabetes
Cancer
Osteoporosis
Iron deficiency
Cavities
Additionally, there are a number of other benefits beyond general health:
improved cognitive function
reduced absenteeism
improved mood
children who have healthy eating habits most often carry those habits into adulthood
Daily Servings By Age According to the Mayo Clinic:
Ages 2 to 4: Daily guidelines for girls
Calories | 1,000 to 1,400 depending on growth and activity level |
Protein | 2 to 4 ounces |
Fruits | 1 to 1.5 cups |
Vegetables | 1 to 1.5 cups |
Grains | 3 to 5 ounces |
Dairy | 2 to 2.5 cups |
Ages 2 to 4: Daily guidelines for boys
Calories | 1,000 to 1,600 depending on growth and activity level |
Protein | 2 to 5 ounces |
Fruits | 1 to 1.5 cups |
Vegetables | 1 to 2 cups |
Grains | 3 to 5 ounces |
Dairy | 2 to 2.5 cups |
Ages 5 to 8: Daily guidelines for girls
Calories | 1,200 to 1,800 depending on growth and activity level |
Protein | 3 to 5 ounces |
Fruits | 1 to 1.5 cups |
Vegetables | 1.5 to 2.5 cups |
Grains | 4 to 6 ounces |
Dairy | 2.5 cups |
Ages 5 to 8: Daily guidelines for boys
Calories | 1,200 to 2,000 depending on growth and activity level |
Protein | 3 to 5.5 ounces |
Fruits | 1 to 2 cups |
Vegetables | 1.5 to 2.5 cups |
Grains | 4 to 6 ounces |
Dairy | 2.5 cups |
Ages 9 to 13: Daily guidelines for girls
Calories | 1,400 to 2,200 depending on growth and activity level |
Protein | 4 to 6 ounces |
Fruits | 1.5 to 2 cups |
Vegetables | 1.5 to 3 cups |
Grains | 5 to 7 ounces |
Dairy | 3 cups |
Ages 9 to 13: Daily guidelines for boys
Calories | 1,600 to 2,600 depending on growth and activity level |
Protein | 5 to 6.5 ounces |
Fruits | 1.5 to 2 cups |
Vegetables | 2 to 3.5 cups |
Grains | 5 to 9 ounces |
Dairy | 3 cups |
Ages 14 to 18: Daily guidelines for girls
Calories | 1,800 to 2,400 depending on growth and activity level |
Protein | 5 to 6.5 ounces |
Fruits | 1.5 to 2 cups |
Vegetables | 2.5 to 3 cups |
Grains | 6 to 8 ounces |
Dairy | 3 cups |
Ages 14 to 18: Daily guidelines for boys
Calories | 2,000 to 3,200 depending on growth and activity level |
Protein | 5.5 to 7 ounces |
Fruits | 2 to 2.5 cups |
Vegetables | 2.5 to 4 cups |
Grains | 6 to 10 ounces |
Dairy | 3 cups |
Other Tips:
Do not force your child to finish meals
Choose a variety of foods
If your children don't like something, keep trying
At our last appointment, the dietician told us that for little one's it can take them 50 to 100 tries to decide if they like or do not like a food (that's wild!). It can also take time to change tastes (but it is possible).
Kids should be active for at least 60 minutes per day
Planning ahead and meal prep can make healthy eating easier
Shop health - if you only have healthy foods in the house, it makes it harder to eat unhealthily
Eat together as a family as this fosters emotional balance
Model healthy habits
Take small steps towards being healthy
Remember Mama, you are doing a great job! You got this!
Sources:
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