Are you concerned about the quality of your child’s diet? Read on for some helpful tips.
How to make a balanced plate
MyPlate provides a visual representation of how to create a balanced meal that includes all the major food groups. As shown in the image below, half of your plate should be covered by fruits and vegetables, a quarter by grains, a quarter by protein and include a portion of dairy. Eating appropriate amounts of food from these food groups gives us the nutrients we need to live a healthy life.
fruits and vegetables
Fruits and vegetables are important because they contain vitamins, minerals, antioxidants, and phytochemicals that have countless functions in the body. For example, tomatoes contain lycopene, an antioxidant that keeps us from getting sick, and bananas contain potassium, which prevents cramps when involved in physical activity.
On average, children do not eat enough fruits and vegetables. This means they are deprived of vital nutrients. To increase their intake, try combining fruits and vegetables with protein to make them more delicious such as celery with peanut butter and raisins on top (ants on a log).
Cereal
Grains are important because they provide energy that is needed for activities such as going to school, playing sports, and spending time with friends and family. It is also recommended that half of our grains be whole grains, such as whole grain tortillas, as they contain more nutrients such as fiber than refined grains. Sometimes kids can’t tell the difference between white and wheat options and don’t like the taste. Try incorporating whole grains into their diet by making their favorite sandwich with whole grain bread or whole grain pasta with the sauce they love.
protein
Protein is an essential part of our diet as it helps build, maintain and grow our muscles. It is important to prefer lean protein options like chicken as they contain less saturated fat than protein options like beef. Plant-based proteins have the added benefit of fiber, which aids digestion. Some examples of plant-based proteins are black beans, lentils, tofu, and quinoa. Since there are so many protein options, let your baby try both animal- and plant-based options to aid their growth and prevent constipation.
dairy
It is advisable to have a portion of dairy with each meal as it contains calcium, a mineral that supports the health of our teeth and bones. More than half of children do not consume the recommended amounts of dairy products, which can have a negative impact on their development.
Dairy can be found in the form of milk, cheese, and yogurt. Milk can be served with cereal at breakfast, as shredded cheese in a quesadilla at lunch, and as yogurt for dipping chicken tenders and vegetables at dinner. There are also dairy alternatives such as soy, almond and oat-based products that are rich in calcium for those with lactose intolerance or dairy allergies.
key takeaways
- MyPlate Recommendations: ½ fruits and vegetables, ¼ grains, ¼ protein, 1 serving dairy or calcium-fortified product
- Encourage children to eat from each food group at all meals
- Provide a variety of choices from each food group to keep kids excited and balanced!
Reference
USDA. Make every bite count with the Dietary Guidelines for Americans 2020 -2025 Dietary Guidelines for Americans. 2020.
