Balanced Diet Chart for Children

A balanced diet is essential for children of all ages. Parents must ensure that children eat meals consisting of all food groups to ensure healthy children. Therefore, some balanced diet charts for children are listed here.

A balanced diet consists of carbohydrates, proteins, vitamins and minerals and also meets the daily caloric needs of the body. This means, 50% of your calorie needs should be derived from carbohydrates, 20% from protein and 30% from fats. Children should be provided daily, with a diet consisting of all the above mentioned vitamins and minerals. This chart indicates what percentage from each food group you should be providing to the children.

The nutrition shown below is essential for the healthy growth of a child, include:

  • Carbohydrates. Children require the right amounts of carbs for energy. Therefore, their daily intake of carbohydrates can be derived from wholegrain foods, such as, pasta, bread and cereals.
  • Proteins. Meat, eggs and fish and dairy products are high in protein, and, therefore, ideal and necessary for your child's diet. Protein is essential for muscle building and repair and growth and building antibodies.
  • Calcium. Calcium is essential for strong bones. Dairy products like cheese or yogurt, vegetables like collard greens, cauliflower, spinach, broccoli and celery are rich in calcium. If a child doesn’t consume enough calcium, it can lead to osteoporosis later his life.
  • Vitamins. A child needs vitamins for the body to function properly. They help boost the immune system, support growth and development and help cells and organs function properly. Vitamin A is essential for vision and a deficiency can lead to blindness. Vitamin C, a definite immune system booster, helps with brain function and prevents problems that occur with free radicals. Vitamin D is essential for calcium absorption.
  • Other Nutrition. Apart from carbohydrates, protein, calcium and vitamins, your child requires the proper amounts of iron, Omega-3 and 6 fatty acids, and amino acids to ensure good health.

Many children have poor eating habits, which can lead to various long-term health complications, such as obesity, heart disease, type 1 diabetes and osteoporosis. Ensuring that your child learns the importance of eating a balanced diet, means ensuring he or she is free of these diseases and grows up to be a healthy adult.