Getting the right balance of nutrients is challenging because children’s nutritional needs will change as they grow – along with their food preferences, eating habits and activity levels. A child’s nutritional needs will vary based on age, size and metabolism, existing health conditions and other factors.

Newborn infants receive all of their nutritional requirements either through breastfeeding or formula. The age at which a child is ready for “solid” food varies. Good nutrition for children over age 2 is essentially the same as for adults, with the exception of the amount of calories required. Like adults, children need the right assortment of nutrients, vitamins (e.g., vitamin C) and minerals (e.g., calcium, iron) to grow, develop and function. Nutrients include the following:

• Carbohydrates. The primary source of calories for the human body. Nutritional experts generally recommend that between 50 and 60 percent of an individual’s total daily calories come from carbohydrates, primarily complex carbohydrates.
  
  
• Protein. Found in meat, poultry, fish, beans, nuts, eggs and dairy products. Protein is crucial to building and repairing most body tissues (e.g., muscles, skin, organs) as well as the immune system. It is generally recommended that about 10 to 20 percent of an individual’s daily calories come from protein.
  
  
• Fats. Also called lipids, the proper amount of fat is vital to good health. Fat is part of all cell membranes and makes up the sheathing around nerves, which is important to efficient nerve conduction. It is recommended that no more than 35 percent of the daily calories in the diet of a child over age 2, adolescent or adult come from fat.
  
  
• Fiber. A filling nutrient that helps move food through the digestive tract and prevents constipation. Whole grains, fruits and vegetables are good sources of fiber.

The American Academy of Pediatrics (AAP) recommends that parents and other caregivers use the MyPyramid’s nutritional guidelines as a reference to ensure that children are getting all the nutrients, vitamins and minerals they need. MyPyramid was developed by the U.S. Department of Agriculture (USDA) as a dietary guideline for children, adolescents and adults. It is composed of six different-colored steps, each representing a specific food groups: grains, vegetables, fruits, dairy, protein sources (e.g., meat, fish, beans, nuts), and fats and oils. MyPyramid also encourages regular physical activity as an essential part of any healthy dietary regimen.

A combination of good nutrition and exercise helps keep the body healthy and fit. Poor nutrition and lack of exercise can lead to numerous health problems, including obesity, malnutrition, and iron deficiency anemia.