Healthy and Balanced Diet Plan For Kids

Healthy and Balanced Diet Plan For Kids
Diet Plan For Kids

A healthy and balanced diet is highly essential for kids, because, unlike adults, they are in a growing developing stage. Parents should keep track of the number of nutrients their child is consuming on a daily basis. Nutrition for kids is similar to adults, they need the same edibles loaded with carbs, protein, fiber, minerals, and fats. The only thing that makes the difference is the amount of nutrients that kids consume as compared to adults. 

For the right growth and development of the kids, the right choice of superfoods has to be made by the parents, as it defines their activity levels, performance, and characteristics. So, if you are wondering which type of edibles to feed your child? Then we can suggest you choose nutrient-dense foods. 

Types of Nutrients for Kids as Healthy and Balanced Diet Plan 

Foods Rich in Protein 

Protein is an essential part of a kid’s diet plan it helps them build healthy muscle, tissue, skin, nails, and hair. 

Protein-rich food choices: Seafood, lean meat and poultry, eggs, beans, soy products, lentils, and unsalted nuts and seed


Parents should encourage their children to eat a different variety of fruits that provide a lot of nutrients that the body needs to grow daily. Kids can consume canned, dried, or frozen fruits. 


Parents should buy and cook different varieties of veggies daily in the house. Their children will only be encouraged to eat them if their parents are willing to consume them. Buy peas, beans, and several different colors of vegetables loaded with a variety of healthy nutrients. 

Whole Grains 

Children should eat whole grains as a part of a nutrient full diet this will provide them with enough fiber to consume daily. Parents can buy whole-wheat bread, pasta, oatmeal, popcorn, quinoa, or brown or wild rice for their kids to consume as a healthy diet. 

Dairy Products 

Choose fat-free or low-fat dairy products to feed your child. Dairy products are high in protein and calcium which helps in building stronger bones. So, you can choose the products like milk, yogurt, and cheese and select beverages. 

What Your Child Should Consume in Limited Quantity for a Healthy and Balanced Diet? 

Added Sugar 

Natural and added sugar has very different effects on the body, natural sugars such as those found in fruits and vegetables don’t count as added sugars. So, some examples of added sugars are brown sugar, corn sweetener, corn syrup, and honey. 

But how do you avoid added sugar? It is simple, check the label or nutrient section of every product mentioned on the packaging to find out if it has added sugar or not. Furthermore, definitely avoid lots of soft drinks, ice creams, candies, etc. 

Saturated Fats

Saturated fats are found in food products derived from animal sources such as red meat, hot dogs, poultry items, butter, and other select dairy products full of fat. Other food items like Pizza, sandwiches, burgers, and burritos also have saturated fats. Moreover, mouth sweeteners like cakes, ice creams, muffins, etc also contain saturated fats

Salty Foods 

Children should avoid eating high sodium diets, which means food items that have salt amounts. So, sodium can hide in bread, meat, condiments, and toppings that your children love to eat. Moreover, all processed foods including pizza, pasta dishes, and soup are considered to have sodium amounts. So, limit your child’s junk food eating habits and encourage him to eat fruits and vegetables. 

Daily Healthy and Balanced Diet Plan for Kids of Different Age Groups

For Girls Age Under 10 Years: 

  • Calories should be between 1,000 to 1,400 daily. 
  • Protein between 2 to 4 ounces.
  • Fruits between 1 to 1.5 cups. 
  • Grains between 3 to 5 ounces.  
  • Dairy between 2 to 2.5 cups. 

For Boys Age Under 10 Years:

  • Calories should be consumed between 1,000 to 1,600 daily. 
  • Protein intake should be between 2 to 5 ounces. 
  • Fruits between 1 to 1.5 cups. 
  • Vegetables 1 to 2 cups. 
  • Grains between 3 to 5 ounces
  • Dairy products 2 to 2.5 cups


A healthy and balanced diet plan is highly essential for kids. Their parents have to take care of the quality and quantity of nutrients they are taking on a daily basis. They will have to make sure that the kids always consume what experts recommend as the daily intake value for their right growth and development. The body of a kid, in the development stage, is very delicate. It needs the perfect balance of healthy and tasty. So, with a customised diet plan you can achieve success. 

Read More: Best Ways To Boost Immunity In Kids And Keep Them Healthy

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