To find more information about the Dietary Guidelines for Americans 2010 and to determine the appropriate dietary recommendations for your child?s age, sex, and physical activity level, visit the Online Resources page for the links to the and 2010 Dietary Guidelines sites.
To prevent dehydration, encourage children to drink fluid regularly during physical activity and drink several glasses of water or other fluid after the physical activity is completed. Parents are encouraged to limit children?s video, television watching, and computer use to less than two hours daily and replace the sedentary activities with activities that require more movement.Ĭhildren and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for maintenance of good health and fitness and for healthy weight during growth. Parents are encouraged to provide recommended serving sizes for children. Controlling portion sizes and eating nonprocessed foods helps limit calorie intake and increase nutrients. When it comes to weight control, calories do count. Most Americans need to reduce the amount of calories they consume. Select foods with these nutrients when possible. Involve children in the selection and preparation of foods and teach them to make healthy choices by providing opportunities to select foods based on their nutritional value.įor children in general, reported dietary intakes of the following are low enough to be of concern by the USDA: vitamin E, calcium, magnesium, potassium, and fiber. Try to control when and where food is eaten by your children by providing regular daily meal times with social interaction and demonstration of healthy eating behaviors. Keeping your sodium intake to less than 2.3 grams of sodium a day lowers the risk of a heart attack.Įxercise and everyday physical activity should also be included with a healthy dietary plan. Studies have shown that a Mediterranean diet consisting of vegetables, whole grains, beans, fruits, and olive oil lowers the risk of heart disease. Others, such as animal fats, are solid and should be avoided. Oils are not a food group, yet some, such as vegetable and nut oils, contain essential nutrients and can be included in the diet in moderation. Vary your protein routine by choosing more fish, nuts, seeds, dried beans and peas. Choose low-fat or lean cuts of meat and poultry. Switch to fat-free or low-fat milk products, as well as those that are high in calcium. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed.ĭairy. Milk products and many foods made from milk are considered part of this food group. Make half your plate fruits and vegetablesįruits. Any fruit or 100 percent fruit juice counts as part of the fruit group. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (dry beans and peas), and starchy vegetables. Examples of whole grains include whole wheat, brown rice, and oatmeal. Make at least half of your grains whole grains. Grains. Foods made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. The My Plate icon is divided into five food group categories, emphasizing the nutritional intake of the following: Department of Health and Human Services have prepared the following food plate to guide parents in selecting foods for children age 2 and older. My Plate can help you and your child eat a variety of foods while encouraging the right amount of calories and fat. The Choose My Plate icon is a guideline to help you and your child eat a healthy diet.
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