If you have a kid between four and ten years old make sure they get enough meat and dairy. Otherwise they could be malnourished.
Milk is an essential source of calcium (which helps build strong bones and teeth in children), milk and milk products such as yogurt; low-fat cheese and calcium-fortified orange juice are foods that are central to healthy eating for children.
Children 4-8 years old should have 1 to 2 servings of milk a day, while girls and boys between the ages of 9-13 should have 3 servings of dairy products daily.
Meat is an important source of iron, which provides kids with the energy they need on a daily basis. Opt for leaner choices for your children's diet such as skinless chicken and turkey.
Children between the ages of 4-8 should have 3 to 4 ounces of meat daily, while both boys and girls between the ages of 9 and 13 should consume 5 ounces of meat per day.
Make sure that half of your children's intake of grains comes from whole grain sources, such as whole wheat pasta and rice. These types of grains contain complex carbohydrates that sustain energy over a number of hours.
Four to eight year olds require 4-5 ounces (which is the equivalent of a serving) of grains a day.
Kids should consume a variety of different vegetables such as legumes, broccoli and carrots, since vegetables are a great source of vitamin C and will boost the immune system.
Vegetables are also an excellent source of fiber for children,
Children 4 to 8 years old should have 1 to 1 and ½ cups of vegetables daily, while girls ages 9 to 13 should consume 2 cups of vegetables daily.
Boys from 9-13 years of age should consume 2 and ½ cups of vegetables per day
Fruits should be a central component of any child's diet, as they are a great source of vitamins like vitamin A, which helps promote healthy eyes and skin.
Fruits like apples, blueberries and oranges are especially important for children's health as they help boost kids' immune systems. Children 4-8 years old should have 1 to 1 and ½ cups of fruit per day. Girls and boys between the ages of 9-13 should have 1 and ½ cups of fruit per day.
The key is to keep the diet in balance. The child should not be eating the same thing every day and nutritionally the child's needs should be well addressed in the three square meals he or she eats a day.