At What Age Can Kids Swim

Healthy Food Groups for Children by Age

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For the first few months of your baby's life, he or she exists solely on formula or breastmilk. That makes meal planning pretty easy, but once that child begins eating solid foods, you have to make sure what you serve is nutritious and well-balanced. From that moment on, your child needs protein, vegetables, fruits, dairy and grains each day to grow up to be healthy and strong. Here's a glance at how much your child should eat during each stage of life along with food deas from each of those food groups:

1. Ages 1 to 3:

Toddlers tend to be either be really picky, or they'll eat anything in site. For this reason, it's the perfect time to experiment with a variety of foods from each food group, but don't be surprised if your child loved one dish one day and refused it the next. Children in this age group typically need between 1,200 and 1,400 calories per day to maintain their energy for new skills, like walking and running, and they do best when you keep them on a food schedule. Try introducing some of these sample foods from the five good groups Protein: Eggs, nut butters, beans, fish, poultry and lean beef Vegetables: Roasted sweet potatoes, steamed broccoli, zucchini, green beans and acorn squash Fruits: Sliced banana, sliced grapes, slice apples and berries Dairy: Full fat milk, cheese and yogurt Grains: Bread, crackers, cereal, rice, pasta and oatmeal

2. Ages 4 to 6:

Once your child reaches preschool and early elementary age, he or she needs to up the caloric intake to about 1,400 to 1,700 each day. By this age, your child can request specific foods and eat them on their own. You may find that your little one wants to try new things, but he or she may also begin to turn their nose up to healthier foods, especially vegetables. This requires parents to be a bit sneaky when coming up with meal and snack ideas. Here are some food ideas for this age from each food group: Protein: Nut butters on crackers or bread, hummus for dipping vegetables, fish, chicken and turkey sandwiches Vegetables: Carrots dipped in ranch dressing or hummus, cauliflower tots, sweet potato fries and broccoli with cheese Fruits: Fruit cocktail, berries, sliced apples, raisins, grapes and sliced melons Dairy: Cheese by itself or on a sandwich or other dish, yogurt, cereal with milk and milk to drink Grains: Bread for sandwiches, pasta dishes, rice, cereal and crackers with cheese or nut butters

3. Ages 7 to 9:

Children in the mid to later elementary years don't grow quite as fast as they did up until this point, but they still need around 1,700 to 1,900 calories per day. The reason is that this is the age when they really start riding bikes, signing up for sports teams, taking dance classes, playing outside with friends, skating and just being more active in general. It's also important to keep in mind that you can't monitor everything you child eats at this age since he or she will spend more time at school or at friends' houses. But when he or she is at home, try some of these foods: Protein: Scrambled eggs, chicken or turkey sandwiches, nuts and nut butters on crackers, chicken burgers and lean tacos Vegetables: Salads, raw veggies dipped in ranch and sweet potato fries Fruits: Orange slices, whole apples, grapes, raisins and other dried fruits Dairy: Cheesy pizza, yogurt, string cheese and milk in cereal Grains: Pasta dishes, bread for sandwiches, pizza crust and crackers

4. Ages 10 to 13:

Once your child reaches this age, he or she is not only moving on to middle school but onto a whole new stage of life. These are years when your child hits puberty, and caloric needs vary from child to child. Talk to your pediatrician to get an exact number based on weight, activity level and other important factors. Speaking of weight, with all of those raging hormones, gaining unnecessary pounds is easy to do, so encourage healthy eating and activity at this stage. Some good foods to serve your preteen are: Protein: Chicken or turkey sandwiches, tacos made with lean proteins, burgers made with lean proteins and fish Vegetables: Salads, raw veggies with ranch dip, sweet potato fries and tomatoes on sandwiches or in pasta dishes Fruits: Whole apples, whole oranges, melon slices, bananas and grapes Dairy: Milk with cereal, milk and fruit smoothies, yogurt, cheese and milk alternatives, like almond milk Grains: Cereal, granola bars, bread for sandwiches and crackers

5. Teenagers

Just like preteens, individual teenagers have different caloric needs. Most of the time, they are similar to what an adult would eat. That said, it's best to check with your child's doctor for an exact number. But even with that information in hand, it's hard to make sure your child sticks to a proper diet at this age. He or she may skip meals, eat on the go, go out with friends, sneak food into their bedroom and choose their own meals at school and weekend jobs. The best thing you can do is keep healthy yet convenient foods around the house, including: Protein: Nuts, protein bars and shakes, lean protein burgers, tacos made from lean proteins, nut butters and cold cuts for sandwiches Vegetables: Salads, salsa, guacamole, raw veggies dipped in ranch or hummus and steamed broccoli Fruits: Apples, oranges, grapes, plums, bananas and kiwi Dairy: Cereal with milk, yogurt and string cheese Grains: Granola bars, cereal, pasta dishes, bread for sandwiches and whole grain tortillas for Tex-Mex

At What Age Can Kids Swim