Pregnancy Articles

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

Lesson 1: Blueprint for a Healthy Diet

0SHARES
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
Continued ›

Page 1 of 2   Next Page ›
0SHARES

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.
Becky Hand

Member Comments

There are currently no comments on this article


x Lose 10 Pounds by October 11! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.