A Parent's Guide to Nutrition for Kids

A Parent's Guide to Nutrition for Kids - Part 1

Lesson 1: Blueprint for a Healthy Diet

-- By Becky Hand, Licensed & Registered Dietitian

Believe it or not, the nutritional needs of children have not changed in the last 20 years. However, the world they live in certainly has. It is quite a different childhood experience for kids and teens, with fast food restaurants on every corner, big-gulp colas, 50 or more TV channels to surf, text messaging, mall hopping, video games, and ipods. It is important that we update our parental nutrition lessons to help them form the best possible eating habits for life in the 21st century.

Blueprint for a Healthy Diet
The food pyramid is still the best blueprint for building a balanced diet. At www.MyPyramid.gov, you can obtain a personalized nutrition plan for each member of the family. A healthy diet will help your children build bodies that go the distance. Here is what they need most each day.

Food Group	Serving Size	# of Servings	A Serving Looks Like...
Grains bread, cereal, rice, pasta *Go for whole grains at least 1/2 of the time.	- 1 slice bread - 1 oz cereal - 1/2 cup pasta, rice, grits, hot cereal - 1/2 English muffin, bun, bagel - 1 tortilla - 1 small muffin	Kids 6-12 6-9 servings Teen Girls 6-9 servings Teen Boys 9-11 servings	1/2 cup = tennis ball 1 oz. = a large fist
Vegetables	- 1/2 cup juice - 1/2 cup cooked - 1 cup raw, leafy	Kids 6-12 3-4 servings Teen Girls 3-4 servings Teen Boys 4-5 servings	1/2 cup = tennis ball 1 cup = a large fist
Fruits	- 1/2 cup juice - 1 medium fruit - 1 cup berries - 1/2 cup canned - 1/2 grapefruit - 1/4 cantaloupe - 1/4 cup dried	Kids 6-12 2-3 servings Teen Girls 2-3 servings Teen Boys 3-4 servings	1/4 cup = golf ball 1/2 cup = tennis ball 1 cup = a large fist
Dairy Products	- 1 cup milk - 1 cup yogurt - 1 oz cheese - 1/2 cup cottage cheese, pudding, frozen yogurt	Kids 6-12 2-3 servings Teen Girls 3+ servings Teen Boys 3+ servings	1 oz cheese = 4 dice
Meats & Beans	- 2-3 oz cooked, lean meat or fish - 2 tbsp peanut butter - 1 egg - 1/4 cup nuts, seeds - 1/2 cup cooked peas or beans	Kids 6-12 2-2.5 servings Teen Girls 2-2.5 servings Teen Boys 2-3 servings	3 oz meat = deck of cards 2 tbsp = ping pong ball 1/4 cup = golf ball 1/2 cup = tennis ball

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Member Comments About this Article

	"Agree with PP, this is 'Babyfit.'" -- .MYST.

	"Very helpful but it would be great if there is a # of servings for toddlers less than 2 yrs old." -- SONTIANU

	"Very helpful!!!" -- RONICAJO

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About The Author

Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. She teaches prenatal classes and counsels individuals, helping women eat right and stay fit before, during and after their pregnancies.