Making a healthy food chart for growing kids can be a helpful tool to ensure that they are getting all the necessary nutrients for their development. Here are some tips on how to create a healthy food chart for growing kids:
1)Determine the appropriate calorie intake for your child by their age, sex, and activity level. You can use an online calculator or consult a registered dietitian to help youth with this.
| Recommended Daily Calorie Intake for Children | |
| Age | Daily Calories |
| 2 to 3 | 1,000 |
| 4 to 8 (girls) | 1,200 |
| 4 to 8 (boys) | 1,400 |
| 9 to 13 (girls) | 1,600 |
| 9 to 13 (boys) | 1,800 |
| 14 to 18 (girls) | 1,800 |
| 14 to 18 (boys) | 2,200 |
2)Make sure to include a variety of foods from all the food groups: fruits, vegetables, grains, protein, and dairy. This will ensure that your child is getting a balanced diet.
3)Aim to include at least three servings of dairy per day, as calcium is essential for strong bones and teeth.
4)Encourage your child to drink plenty of water throughout the day to stay hydrated.
5)Limit processed and high-sugar foods, such as candy and soda, as much as possible.
6)Involve your child in meal planning and preparation, as this can help them develop healthy eating habits and make them more likely to try new foods.
7)Consider any dietary restrictions or allergies your child may have when planning their meals.
8)Use the food chart as a guide but be flexible and adjust it as necessary based on your child’s appetite and preferences.
Here is an example of a food chart for growing kids:
Breakfast:
- 1 slice of whole-grain toast with peanut butter
- 1 small banana
- 1 cup of low-fat milk
Mid-Morning Snack:
- 1 small apple
- 1 string cheese
Lunch:
- Turkey and cheese sandwich on whole-grain bread
- Baby carrots with hummus
- 1 cup of low-fat yogurt
Afternoon Snack:
- 1 cup of sliced strawberries
- 1 small piece of dark chocolate
Dinner:
- Grilled chicken breast
- Steamed broccoli
- Brown rice
- 1 cup of low-fat milk
Remember, every child is different, and their nutritional needs may vary based on their age, sex, and activity level. It’s essential to consult with a healthcare professional or registered dietitian if you have any concerns about your child’s nutrition.