Simple Dietary Guidelines for Kids 

Every parent wants their child to eat healthy, but how can you make sure that your little 
one is meeting their nutrition needs? Even adults struggle to maintain a balanced diet; 
the stressors of daily life, coupled with limited time and exhaustion from a long day, can 
make pizza, frozen food and the drive-thru menu seem like the perfect dinnertime 
solution. 
 
The good news is that eating healthy doesn't have to be as complicated as a lot of 
wellness blogs would have you think. You don't need to keep a rotating schedule or 
having a food pyramid taped to your refrigerator to make sure your kids get what they 
need out of every meal.  
 
Here are a few pointers to help you make sure that your children are eating well and 
learning how to make healthy choices. 
 

Know the Basics 
 
Every human being, from a 2-year-old to a 50-year-old, have the same dietary 
requirements, just in different amounts. While babies get the bulk of their nutrients from 
breast milk and formula, kids need different fruits, vegetables and lean meats to stay 
nourished.  
 
No matter what diet plan you follow, there are some nutrition essentials you'll always 
have to include. These are: 

 
Proteins: 
 
Meat and seafood are the primary source of protein in most people's diet, but you can 
also get protein from eggs and soy products. Protein helps build and repair tissues, and 
it's an important component of healthy bones, muscles and skin.  

 
Fiber: 
 
Fiber promotes healthy digestion and can also lower the risk of many diseases including 
certain types of cancer, diabetes and cardiovascular disease. Good digestion can also 
help reduce the risk of childhood obesity.  
 
Fiber comes in many forms, but the most common include nuts, avocado, chia seeds, 
beans and brown rice.  

 
Grains: 
 
Grains give kids the energy they need to grow. Grains contain kilojoules, sources of 
energy that help fuel a developing mind and body. Your child can get their daily dose of 
grains in corn, rice, barley and quinoa. 

 
Fruits and Vegetables: 
 
Encourage kids to have at least three servings of fruits and veggies each day. There is 
plenty of room for variety here, and your kids will naturally learn and gravitate toward 
their favorites.  
 
Make sure that you incorporate plenty of leafy greens, too, since they're a great source 
of vitamins, minerals and fiber.  

 
Dairy: 
 
Low-fat dairy products are great for kids, including skim milk, reduced-fat yogurt and 
cheese. 
 

How to Help Your Child Eat Healthy
 
Picky eaters may make it difficult to meet dietary needs. Although you can't force your 
child to eat something they hate, you can start by encouraging them to eat the healthy 
foods they like the most.  
 
Research recipes together, and cook healthy meals in the kitchen side-by-side. This will 
get kids moving and interested in what's on their plate.  
 
You can also lead by example, ensuring that the meals and snacks you prepare for 
yourself are well-balanced and packed with nutrients. Kids will naturally want to model 
after their parents, so if you eat right, they will, too.
