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25+ Balanced Diet PPT Templates For a Better, Fitter, and Newer YOU!

Gunjan Gupta

Approximately 678,000 Americans die annually due to nutrition or obesity-related diseases, such as heart disease, cancer, and type 2 diabetes. Over the last 30 years, the obesity rates have doubled in adults, tripled in children, and quadrupled in adolescents.

A healthy and balanced diet is, therefore, much more than just filling up the stomach. It can affect your energy, health, and well-being in so many ways. In addition to making you more active and energized, a good diet strengthens your immune system and prevents these life-threatening diseases that have caused havoc in the entire world. When you're already suffering from one of these ailments, a healthier diet can help ease the pain and agony of being a “patient” or thinking of yourself as one. 

In that context, Thomas Edison has wisely predicted, “ The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”  

Variety is the most important aspect of a healthy diet. Apart from being a spice of life, it is also needed in the food we eat as a combination of different groups — vegetables, fruits, grains, meat, and dairy products, depending on our dietary requirements. 

Best balanced diet PPT designs to deploy 

The function of a nutritionist in maintaining health is only second to that of a doctor in modern times. It is, therefore, an ideal choice to satisfy the clients with healthy eating options time and again constituting the following:

• Complex carbohydrates
• Essential healthy fats (ideally omega-3 fatty acids)

Listed below are some examples of inspirational and quality-driven balanced diet PPT templates to help nutritionists and fitness enthusiasts fill clients' plates with wholesome foods and build a much healthier and fitter world! 

 Template 1

Create a menu plan and shopping list with this balanced diet PPT. You can also present the calorie count for favorite food recipes with this PPT design and circulate the planner among your clients. It allows you to plan all the meals of the week with ease. So fitness enthusiasts can readily utilize it. This is a complete deck that you can tailor to your needs. Therefore, get this fitness planner to never worry about presentations again. 

Download Diet Icon PPT 

A healthy balanced diet is crucial to a child's overall well-being, and this resource is perfect for children at home and at school. Dieticians, nutritionists, and fitness enthusiasts can also benefit a great deal from this complete deck as the information presented here can be retained for a long time. Additionally, you can use it for knowledge acquisition on food and nutrition and improve your well-being. 

Download Diet Icon Balanced Measurements PPT

The market for food PowerPoint templates is growing and this attractive presentation background can be used for this purpose. You can use this visually appealing diet plan PowerPoint theme to explain to the patients the different nutrients and how to incorporate them into the meals they consume. Alternatively, you can cater to every individual’s dietary needs by displaying in-depth information about the topic with this single slide. 

Download Grocery Bag Filled With Balanced Diet

Pick a rainbow of colorful foods to ensure your diet contains all the nutrients you need. This is one such template that is apt to convey and encourage healthy eating. Therefore, making it apt for fitness instructors, dieticians, and other individuals to run their course smoothly. 

Download Balanced Diet Image With Healthy Food On Wooden Table

Pigments that give foods their color are healthy substances that can help reduce the risk of cancer and chronic diseases, which you can skillfully convey with this template. It caters to the topic of a balanced diet and healthy eating habits. So it proves to be a complete package for dieticians and nutritionists alike. 

Download Balanced Diet Image With Healthy Food In Plate

Pursue a healthy eating plan by highlighting the various food groups. Convey the benefits of a healthy and balanced diet with this PPT template that holds all the power to persuade. Alternatively, you can present nutritional facts that need due attention from your clients here. This is an editable design, so feel free to tailor it to your needs. 

Download Bowl Filled With Balanced Diet Food Image

Dieticians can deploy this visually appealing balanced diet and nutrition PowerPoint template to step up their game by listing ingredients and tips to live a healthier and fitter life. Additionally, you can present nutritional facts and figures on a broad range of food groups with this slide. 

Download Balanced Diet Food For Superior Health

Besides showing how much of each food group to include on our plates, the healthy eating plate shows how to divide it into sections. This template deals with this topic that food bloggers, nutritionists, food websites, and the like can use to convey their message clearly. 

Download Food Pie Chart In Balanced Diet Image

It is important for adults and children to learn what they should consume to stay healthy and fit. This template guarantees that the message is spread in the best possible manner. It also encourages an immediate call to action. Besides students, teachers, and school administrators, this template is suitable for fitness instructors interested in building a healthier society. 

Download PowerPoint Template And Background With Food Pyramid Pie Chart 

Template 10

Maintaining good health requires consuming a nutritious diet. This template encourages healthy eating by mentioning a variety of foods, ingredients, nutritional values, and more. It can be used to share eating advice and general tips for people to follow and live a better life. 

Download Balance Diet Food PowerPoint Templates And PowerPoint Backgrounds

Template 11

Fruit and vegetables are low in calories and dense in nutrients. This and a lot of nutritional facts and advice can be displayed and circulated using this slide. It is intuitively designed, so the user will face no difficulty in customizing it as per their needs. 

Download Balanced Diet For Fruits

Template 12

When used skillfully, this template will allow students to retain information about their diet for the rest of their lives, enabling them to make informed food choices. Apart from being visually appealing and highly receptive, it also caters to a large audience. Therefore, download it now! 

Download Balanced Diet Required In Vegetables

Template 13

You can use this PowerPoint template to discuss balanced diet benefits with your audience. Alternatively, dieticians can use it to showcase their expertise and bring in more clients on board. As this template has a lot of additional space, feel free to input the information on living a healthy lifestyle. All this and a lot more by just downloading this template! 

Download Glass Of Juice And Pear For Balanced Diet

Template 14

Fruits and vegetables are typically color-rich foods, which is skillfully illustrated with this slide. You can share the nutritional concentrations of different food groups in this PPT design. Additionally, highlight low calorie, fat-free, fiber-filled, and other dietary habits. All in all, this is a very thorough and descriptive slide that you can download and use for various purposes. 

Download Kiwi And Pomegranate Required For Balanced Diet

Template 15

Deploy this PowerPoint template to share your knowledge on diet and nutrition. This diet PowerPoint background lets you show food facts, table settings, and more, which is highly beneficial for doctors, fitness coaches, teachers, dieticians, food enthusiasts, and others. Therefore, grab it now and use it as many times as possible! 

Download Balanced Diet Laying On Table Image

Template 16

Learn how to pay attention to what, when, and other factors that affect your health with this template. It comes in an editable format with highly receptive content. Therefore, grab it now! 

Download Glass Of Milk And Eggs In Balanced Diet Image

Template 17

Health and lifestyle are heavily influenced by nutrition. This and many more nutritional facts can be easily conveyed using this image diagram. Weight loss centers, fitness centers, gyms, healthcare centers, etc, can download it for positive results. 

Download Colorful Fresh Group Of Fruits And Vegetables For A Balanced Diet

Template 18

Is a bad diet affecting the productivity and health of your staff members? Are you looking for a design that satisfies your nutritional requirements? This balanced diet PPT template caters to all your requirements. It has additional space to infuse with quality information. Therefore, grab it now! 

Download PowerPoint Template And Background With Hands Holding Red Apple As A Balanced Diet Concept

Template 19

You can improve health, manage diseases, and reduce health risks with the power of food and beverages, which you can display in this PPT design. It caters to the topic of a balanced diet, thereby empowering nutritionists, dieticians, health instructors, food bloggers, natural product organizations, and more. 

Download Balanced Diet Icon With Green Leave Vegetables

Template 20

Is your business suffering from low productivity and health issues caused by unhealthy eating habits? If yes, then you should use these well-structured templates to discuss the benefits of eating healthy. Infuse it with nutritional facts and figures to gain immediate attention and build a healthier and fitter workforce. Additionally, you can also exhibit nutritional deficiencies and how they can lead to life-threatening diseases. All this and a lot more with this readily available template! 

Download Balanced Diet Image With Women Juggling Healthy Food

Template 21

Would you like a template that supports your vision of creating a fitter and healthier population? Here is a template that screams “eating well is to live well”. Explain the importance of indulging in fresh produce and why it is so much healthier than canned and frozen fruits. This template is supportive of every nutritionist and fitness enthusiast. Apart from this, it caters to the needs of food bloggers looking to make their work more descriptive and visual. 

Download Food Groups Of Balanced Diet With Fruits And Vegetables

Template 22

Make healthier food choices using this slide. It comes in an editable format, which weight loss centers, fitness enthusiasts, dieticians, healthcare professionals, and other individuals can utilize to their advantage. 

Download Balanced Diet Image With Ingredients For Cooking

Template 23

The whole meal planning may be easier if you study some examples. So here's one balanced diet PPT report to help you out. Use it to expand your clients’ knowledge and bring more attention to dietary restrictions and the perks of indulging in a balanced diet. You can also use it as brochures to market yourself in the industry. 

Download Diet Group Foods Handout Report

Template 24

Calorie intake may differ daily depending on the lifestyle, level of activity, and dietary needs. This balanced diet PPT report targets all these prospects and more with its engaging structure. Pursue it to present an eating plan that can be shared as PNG, JPG, or PDF. 

Download Diet Plan Patients Handout Report Presentation Report Infographic PPT

Template 25

This stunning food PowerPoint template is ideal for food blogs and websites. It caters to diet-specific needs and programs that you can use to educate and inform. Yes, all this and a lot more with this attractive and highly descriptive balanced diet PPT infographic. 

Download Diet One Page Handout Report Presentation Report Infographic 

Template 26

This is an exclusively structured balanced diet PPT report for nutritionists, health coaches, and cooking schools to highlight the food, diet plan, nutritional quotients, and their impact on bodily functions. It is also an editable template, giving you a lot of control over its usage and circulation. Therefore, grab it now! 

Download Diet Eating Plan Handout Report

Template 27

You can use this balanced diet PPT theme for displaying different diet packages offered by weight loss centers, health clubs, and gyms. It can also be used by the kitchen staff of an organization to promote healthy eating habits. 

Download Summary Of Diet Plan Handout Report Presentation Report Infographic PPT

Planning and presenting a healthy meal plan isn’t a challenging task. But if you are not used to it, it might take a few trials and errors to nail it. The examples we provided above will give you a great start. 

So pick the ones you like and download them right away! 

P.S.   Fitness and nutrition go hand in hand. Here is a guide replete with fitness templates that you can download in a jiffy! 

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Kid’s Healthy Eating Plate

The Kid’s Healthy Eating Plate is a visual guide to help educate and encourage children to eat well and keep moving. At a glance, the graphic features examples of best-choice foods to inspire the selection of healthy meals and snacks, and it emphasizes physical activity as part of the equation for staying healthy.

Building a healthy and balanced diet

Eating a variety of foods keeps our meals interesting and flavorful. It’s also the key to a healthy and balanced diet because each food has a unique mix of nutrients—both mac­ronutrients ( carbohydrate , protein , and fat ) and micronutrients ( vitamins and minerals). The Kid’s Healthy Eating Plate provides a blueprint to help us make the best eating choices.

Along with filling half of our plate with colorful vegetables and fruits (and choosing them as snacks), split the other half between whole grains and healthy protein :

• The more veggies – and the greater the variety – the better.
• Potatoes and French fries don’t count as vegetables because of their negative impact on blood sugar .

More on vegetables >

• Eat plenty of fruits of all colors.
• Choose whole fruits or sliced fruits (rather than fruit juices; limit fruit juice to one small glass per day).

More on fruits >

• Go for whole grains or foods made with minimally processed whole grains. The less processed the grains, the better.
• Whole grains—whole wheat, brown rice, quinoa, and foods made with them, such as whole-grain pasta and 100% whole-wheat bread—have a gentler effect on blood sugar and insulin than white rice, bread, pizza crust, pasta, and other refined grains.

More on whole grains >

• Choose beans and peas, nuts, seeds, and other plant-based healthy protein options, as well as fish, eggs , and poultry.
• Limit red meat (beef, pork, lamb) and avoid processed meats (bacon, deli meats, hot dogs, sausages).

More on healthy protein >

It’s also important to remember that fat is a necessary part of our diet, and what matters most is the type of fat we eat . We should regularly choose foods with healthy unsaturated fats (such as fish, nuts, seeds, and healthy oils from plants), limit foods high in saturated fat (especially red meat), and avoid unhealthy trans fats (from partially hydrogenated oils):

• Use healthy oils from plants like extra virgin olive, canola, corn, sunflower, and peanut oil in cooking, on salads and vegetables, and at the table.
• Limit butter to occasional use.

More on healthy oils and healthy fats >

Dairy foods are needed in smaller amounts than other foods on our plate:

• Choose unflavored milk , plain yogurt , small amounts of cheese , and other unsweetened dairy foods.
• Milk and other dairy products are a convenient source of calcium and vitamin D, but the optimal intake of dairy products has yet to be determined and the research is still developing. For children consuming little or no milk, ask a doctor about possible calcium and vitamin D supplementation.

More on dairy >

Water should be the drink of choice with every meal and snack, as well as when we are active:

• Water is the best choice for quenching our thirst. It’s also sugar-free, and as easy to find as the nearest tap.
• Limit juice—which can have as much sugar as soda—to one small glass per day, and avoid sugary drinks like sodas, fruit drinks, and sports drinks, which provide a lot of calories and virtually no other nutrients. Over time, drinking sugary drinks can lead to weight gain and increase the risk of type 2 diabetes, heart disease, and other problems.

More on water and choosing healthy drinks >

Finally, just like choosing the right foods, incorporating physical activity into our day by staying active is part of the recipe for keeping healthy:

• Trade inactive “sit-time” for “fit-time.”
• Children and adolescents should aim for at least one hour of physical activity per day, and they don’t need fancy equipment or a gym—The Physical Activity Guidelines for Americans suggest choosing unstructured activities for children such as playing tug-of-war, or having fun using playground equipment.

More on staying active >

Overall, the main message is to focus on diet quality.

• The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet , because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are much healthier than sugar,  potatoes, and foods made from white flour.
• The Kid’s Healthy Eating Plate does not include sugary drinks, sweets, and other junk foods. These are not everyday foods and should be eaten only rarely, if ever.
• The Kid’s Healthy Eating Plate encourages the use of healthy oils in place of other types of fat.

About the Kid’s Healthy Eating Plate

The Kid’s Healthy Eating Plate was created by nutrition experts at the Harvard T.H. Chan School of Public Health, based on the best available science, to enhance the visual guid­ance provided by the U.S. Department of Agriculture’s MyPlate icon. The Kid’s Plate reflects the same important messages as the Healthy Eating Plate , with a primary focus on diet quality, but is designed to further facilitate the teaching of healthy eating behaviors to children.

We authorize permission to use the image of the Kid’s Healthy Eating Plate in accordance with the following terms and conditions:

• You must include the following credit line: “Copyright © 2015 Harvard T.H. Chan School of Public Health. For more information about The Kid’s Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate .”
• Your use of The Kid’s Healthy Eating Plate is of a non-commercial nature.
• Your use of The Kid’s Healthy Eating Plate must comply with all applicable laws.
• You may not modify the image or text in any way.
• Harvard may revoke this permission at any time at its sole discretion. In the event that permission is revoked, you shall remove the image from any website or public space within no more than five business days.
• Harvard strictly forbids any indication—either explicit or implied—that suggests or might cause others to believe that Harvard, the Department of Nutrition at the Harvard T.H. Chan School of Public Health, or The Nutrition Source website has endorsed any goods, services, individual, group, or organization of any kind.  Therefore, you may not use the names “Harvard,” “Department of Nutrition at the Harvard T.H. Chan School of Public Health,” or “The Nutrition Source,” or any Harvard-owned trademarks in connection with The Kid’s Healthy Eating Plate without prior approval, in writing, except for reproducing the specific credit line for the image as set forth above.
• You may not use The Kid’s Healthy Eating Plate in any manner that could harm the reputation of Harvard.
• Harvard disclaims all warranties of any kind (express, implied or otherwise) concerning The Kid’s Healthy Eating Plate, including, without limitation, any implied warranties of merchantability, fitness for a particular purpose, and non-infringement. You agree to indemnify and hold harmless Harvard University and its governing board members, officers, faculty members, students, employees and agents from and against all claims, damages, losses, liabilities, costs and expenses of every kind arising from or relating to your use of The Kid’s Healthy Eating Plate.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Balanced diet

Sep 24, 2014

2.75k likes | 16.18k Views

Balanced diet. Dr K N Prasad Community Medicine. Definition.

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• energy requirement
• balanced diet
• energy intake
• total energy intake
• moderate work 2225 cal

Presentation Transcript

Balanced diet Dr K N Prasad Community Medicine

Definition • Balanced diet is the one which contains a variety of foods in such quantities and proportions that the need for energy, proteins, vitamins, minerals and fats is adequately met for maintaining health, vitality and general well being and also makes a small provision for extra nutrients to withstand short duration of leanness. • Objective is to safeguard the population from nutritional deficiencies.

Principles of balanced diet/Dietary goals • it should meet the energy intake from • Protein – 10-15% of energy intake • Fats- 15-30% of energy intake • Carbohydrate – remaining • Pattern of balanced diet vary in different parts of the world • Each country have their own standards

Determining factors • Region • Economic status • Religion • Customs • Culture • Taboos • Taste • Habits of the people

Energy • energy requirement is defined as that level of energy intake in relation to expenditure which is least likely to result in obesity, heart disease or prolong active life. • It is Individualised because • Basal metabolism- 1cal per kg body weight per hour • Daily activities– walking, dressing, sitting, etc. • Occupational work- Light, moderate or heavy

Reference standards • Reference man: Aged 20-30 years weighs 60kg, free from diseases and physically fit for active work, 8 hours work, 8 hours sleep, 4-6 hours sitting or other routine works and 2 hours in walking , recreation or in household activities. • Reference woman: Aged 20-30 years weighs 50kg, free from diseases and physically fit for active work, 8 hours work, 8 hours sleep, 4-6 hours sitting or other routine works and 2 hours in walking , recreation or in household activities.

Factors affecting energy requirement • Age • Sex • Body composition • Physical activity • Working conditions • Physiological state

Energy requirement- adults • Reference Man: 45 cal / kg weight/per day • Reference Woman: 40 cal / kg weight/per day Reference Man- per day Light work – 2425 cal Moderate work – 2875 cal Heavy work – 3800 cal Reference Woman- per day Light work – 1875 cal Moderate work – 2225 cal Heavy work – 2925 cal

Energy- vulnerable group • Pregnant woman - daily reqt + 300 cal per day • Lactating mother(0-6 months) - daily reqt + 550 cal per day • Lactating mother(7-12months) - daily reqt + 400 cal per day • Children – rapid growth period needs 100-120 cal per day and later on 80-90 cal per day • Puberty – requriement is same as adults • Adults – generally 2% decline of resting metabolism for each decade for adults • After 40 years – reduce by 5% each decade till 60 years • After 60 years – reduce 10% each decade

Proteins • Infections , worm infestations, emotional disturbances, stress situations • Protein quality ( Protein energy ratio) =Energy from protein X 100 Total energy intake • Ratio of protein calorie to the total energy calories • Reference Man- 8.3 % • Reference Woman- 9.1% • Pregnant woman- 10% • Lactating mother-11% If PE is less than 4 % unable to satisfy the protein requirement • Recommended- 15-20% of total calorie intake

Protein intake • Intake is expressed in terms of Grams per Kg body weight • ICMR recommends 1 gram per Kg body weight for adults • Infants – 2 Gms per kg body weight ( first 6months) 1.5 - 1.8 Gms per kg body weight till 10 years • Adolescents- 1.2 to 1.4 gms per kg body weight • During pregnancy- additional 14 gms per day • During lactation – 25 gms per day ( 0-6 months )

Protein • no extra recommendations for elderly • higher intake of protein does not confers great benefit • Surplus quantity intake in more harmful than beneficial

Amino acids • Requirement of amino acids decreases sharply and age advances • EAA requirement expressed in Mgms per kg body weight • Infants – 742 mg • Pre children- 352 mg • School children – 260 mg • Adults – 84 mg

Fats • During infancy – fats constitutes 50% of total energy intake • Adults – fat constitutes 20% of total energy intake • 50% should be EFA from Vegetable oils • Requirement of EFA ranges from 3-6% of energy intake in young children • Recommended as equal proportion of Visible and invisible fats in the diet for all age groups.

Carbohydrate • Intake should be 50-70% of total energy intake • In India, 90% of energy intake is mainly from Carbohydrates.

Thought for the day what you do not want others to do to you, do not do to others. - Confucius

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A Balanced Diet | Full Lesson | (PPT) | Download and Go!

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Description

Downloadable PowerPoint Presentation ready to use in your classroom!

Topic : Having a balanced diet is one of the most essential factors for maintaining our physical health. It is important that young children learn the importance of a balanced diet to help them grow and prevent health issues in later life.

This lesson gives learners the opportunity to recognise the different food groups, know the foods from different food groups and make better judgments about what a balanced diet should look like.

Teacher Slides : The teacher slides are colour coded in blue and can be found at the beginning of the PowerPoint. The teacher slides provide information about the resource and how to use it with your learners.

Assessing learning has never been easier with our colour coded slides that match our learning outcomes!

Engaging content : Our PowerPoints include eye-catching clip art, creative content and activities to keep your learners engaged and thinking!

WAGOLL : What a Good One Looks Like! Our lessons include WAGOLL example slides to give learners inspiration or to help them check their answers and add notes!

Additional Information: It is highly recommended that this PPT is downloaded with our other SLEducation Healthy Lifestyles - Balanced Diet resources. Please visit our collections page for further information and products.

Let's have a healthy lifestyle!

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Nutrition and Diet Workshop

Nutrition and diet workshop presentation, free google slides theme, powerpoint template, and canva presentation template.

If you are a nutritionist, this template comes just right. Prepare a workshop on diet and nutrition with the resources we offer. Its background with food illustrations goes great with the theme. We include tables to divide meals by categories. This will make it easier for you to explain the characteristics of each one. And what about infographics? Without a doubt, they help to remember the interesting information that you will share. And to maintain a balanced diet, the weekly calendar will be very useful, also perfect for planning your shopping list. Make life easy for your attendees by filling out the recipe cards to show them how simple it is to lead a healthy life.

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A balanced diet?.

Published by Anabel Bennett Modified over 8 years ago

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Presentation on theme: "A balanced diet?."— Presentation transcript:

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How to Create a Balanced Diet for Kids

Find valuable information on crafting a healthy diet for children. Get practical advice and meal ideas to ensure your kids eat well!

Lauren Panoff, MPH, RD, is a dedicated expert in plant-based living, focusing on vegan/vegetarian diets for all ages. With a specialization in writing about parenting and a broad spectrum of health, environmental, and nutrition subjects, she brings invaluable insight to promote holistic well-being.

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Ivana Markovic is an accomplished editor with a passion for crafting compelling content that merges her expertise in SEO and CRO with her love for writing about nutritional and plant-based themes.

Published May 5, 2024.

In this article

What is a balanced diet for a child?

Healthy foods for kids, tips to encourage your child to eat a balanced diet, how do you prepare a balanced diet for kids.

Some of the most prominent concerns among parents and caregivers are related to feeding their children well. Nutrition is a critical component of health for all ages, and making an effort to provide kids with the optimal diet from the start is important to support normal growth and development. Understanding what this looks like, and how to approach creating this type of diet is a great skill for parents to master.

A balanced diet is one that nourishes a child well and neither includes restriction or overnutrition. This also means foods on a balanced, healthy diet shouldn’t have labels assigned to them, like “good” and “bad” foods. 

Overall, good nutrition could include any food and look completely different between households. One family may choose to eat a totally plant-based diet, while another may include animal products, and both can be balanced. 

Other families may need to avoid certain ingredients, or an overall food group, for allergy, religious, or cultural reasons. Ideally, all of these scenarios still include a wide variety of healthy, minimally-processed, nutrient-rich foods that feed a child’s growth. 

Furthermore, this diet emphasizes foods that are backed by evidence that support optimal health, meet nutritional needs, reduce the risk of chronic diseases, and even improve longevity and quality of life. 

One might say that eating this diet is also more than just the nutritious food on a plate. The practice of balanced foods goes hand-in-hand with mindfulness and intuitive eating skills, or teaching children how to listen to and honor their bodies and identify their hunger and fullness cues. 

Most importantly, this will provide adequate nourishment that supports a child’s normal growth and development and fuels their active life.

Overall, the idea of what makes food healthy is based on the same basic guidelines for all of us. The science is clear that the healthy food choices, which support normal growth and development for kids and help protect against chronic diseases, are unfortunately not the majority of foods that make up the western diet pattern.

The  western diet , often referred to as the standard American diet, is largely based on highly refined and ultra-processed foods that are nutritionally poor and pro-inflammatory. Much of these foods are high in  saturated fat , made up of simple carbohydrates, and contain large amounts of added sugar and processed oils. Fruits, vegetables, and other fiber- and antioxidant-rich plant foods are often sorely lacking on a western diet.

Some of the most pervasive examples today are greasy snacks in crinkly packages,  sodas and juice boxes , fried foods, processed meat and dairy products, and sugary sweets normalized to be eaten at any time of the day.

Many of these foods are aggressively  marketed to children  through commercial advertising, painting a picture that kids are supposed to eat certain “kid-friendly” foods and that healthy food choices are reserved for adults. Much of this marketing is based on the misconception that kids will only eat unhealthy foods and are naturally averse to things like vegetables.

The truth is that the healthiest diet on the planet is one that’s primarily based on  whole plant foods . These include fruits, vegetables, legumes, grains, nuts, and seeds. Ideally, these foods are eaten predominantly in their whole and minimally-processed form. For example, using fruits to make nutritious smoothies at home instead of purchasing sweetened fruit juice at the store.

The great news is that while these types of healthy foods are often shaped to be “adult foods,” they are absolutely appropriate and recommended to introduce to children right from the start. In fact, offering healthy foods regularly when kids are weaning from breast milk and/or infant formula can help set them up for adopting healthy habits early on. 

Perhaps the most important thing to remember about cultivating healthy eating habits for kids is that it’s a life-long investment. Just like adults who may not be used to eating certain healthy foods, kids may need to be introduced to something multiple times before even trying it. Offering healthy foods in multiple ways, or rotating some creative presentation ideas, can be helpful. 

Additionally, before children may be inclined to make healthy choices for themselves, they need parents and caregivers to  provide positive examples  and encouragement. Once they learn what healthy foods look like, they can also learn how to help put balanced meals together.

Teaching children to adopt healthy eating habits is rarely easy and doesn’t happen overnight. This is especially true with  toddlers , when it’s normal to experience more frequent phases when your child is a  picky eater  and they may be trying to establish more autonomy. 

When feeding kids becomes challenging, it’s easy to fall into a pattern of bribing or providing an ultimatum to persuade kids to eat healthy food. However, studies have shown that this approach is more likely to backfire. 

Instead, one of the most effective perspectives around teaching kids to eat well is  Ellyn Satter’s Division of Responsibility in Feeding . With this approach, there’s a clear division between what the job of the parent is, and what the job of the child is, at mealtime. The idea is to put your energy into what really makes a difference and all the other details will fall into place. 

Using this approach, parents and caregivers are responsible for:

• Choosing and preparing food
• Making mealtime pleasant
• Providing meals and snacks regularly
• Allowing the child to grow into their body in a way that’s right for them
• Showing the child healthy behaviors at mealtime
• Being respectful of the child’s lack of food experience without catering to likes and dislikes
• Not providing food or beverages besides water between eating times
• Trusting the child with their job at mealtimes

This means that children are responsible for: 

• Learning to eat the food they are provided
• Eating the amount of food they need
• Growing and developing in the way that is right for them
• Learning to behave well at mealtime

The synergy between these roles and responsibilities helps your child identify and adopt healthy eating behaviors more effectively.

It’s also important to note that while they may not provide much in the way of nutrition, sweets and desserts should  not be restricted  from a child’s diet. This has also been shown to have the opposite effect than intended when trying to shape a child’s balanced diet. 

Restricting less healthy foods almost puts them on a pedestal. This can make them seem more desirable and “special” than other foods, rather than something to enjoy occasionally as part of a balanced diet. To reiterate, it’s actually healthy to allow your child to eat a cookie sometimes!

Preparing healthy foods, and offering them regularly, is a major piece of the puzzle when cultivating your child's diet. 

One habit that can be helpful in preparing a balanced diet in your household is to regularly include your child in the planning and preparation. Depending on their age, they may be able to help pick out a new food at the grocery store, measure ingredients, or stir batters to bake.

Learning how to put together, prepare, and enjoy a healthy variety of food in ones diet during childhood is something that will pervade for life and serve kids as they become adults.

When it comes to actually planning meals, a good place to start is by  designing a balanced plate. A great resource is  The PB3 plate , created by the plant-based pediatric dietitians behind Plant-Based Juniors™. This plate is a visual representation of a healthy plate for young kids. 

This approach includes 3 main components: 

• Fruits and vegetables
• Legumes, nuts, and seeds
• Grains and starches

These components are divided into equal thirds because of the calorie density they each provide. For example, fruits and vegetables are nutrient-dense, but are also lower in calories than the other two categories, so they shouldn’t make up the largest portion of the plate.

Another important part of designing a balanced plate for kids is understanding where certain nutrients come from that support their normal growth and development. This helps ensure that sources of these nutrients are incorporated regularly. 

Some of the nutrients to pay attention to include: 

• Calcium for bones and teeth, found in greens and cruciferous vegetables, and oranges
• Omega-3, healthy fat for brain development, found in nuts, seeds, olive oil, and avocado
• Iron for healthy red blood cells, found in beans, lentils, dark leafy green vegetables, and soy foods
• Vitamin C to boost iron absorption, found in citrus fruits, bell peppers, berries, and tomatoes

A well-planned plant-based diet has been shown to be  nutritionally adequate  and safe for all ages. It should be noted that, as long as calorie intake needs are being met by a wide variety of healthy foods, it’s very rare for there to be a deficiency in macronutrients like protein.

Fat is also incredibly important, which helps provide calories and nutrition for brain and cognitive development. Toddlers should be  getting 30-40%  of their calories from fat. 

For plant-based children, certain dietary supplements are also essential when designing a balanced diet that meets all of their nutrition needs. This includes vitamin B12 for vegan children, and may also include vitamin D, omega-3, iron, and iodine, depending on what your child’s overall diet pattern looks like. 

Additionally, while whole cow’s milk has long been the automatic recommendation for kids weaning from breast milk or formula, times have changed. If your family chooses not to consume dairy or use whole milk on the side of balanced plates, fortified soy or pea milks are also good options as they have similar protein content and nutritional makeup for kids. 

Healthy meal ideas for kids

Every parent goes through seasons when balanced meal ideas are hard to come up with. When this happens, find tools and resources that provide meal inspiration and can trigger creative ideas in your kitchen. This may look like an online search through  recipe blogs , pulling out an old cookbook, or asking a friend with kids of similar age for suggestions.

To get you started, below are a few examples of healthy meal ideas for kids. These aren’t meant for comparison or to use as personal nutrition advice, but rather to be used as a jumping off point as you evaluate how you might be able to use your family’s favorite foods to create new healthy plates. 

Balanced Mealtime Ideas

🍳Healthy breakfast ideas

• Oatmeal made with rolled oats, topped with raspberries, almond butter, and hemp seeds
• Whole grain toast with mashed avocado, thinly sliced tomatoes, and lemon juice
• Scrambled firm tofu made with finely chopped broccoli and bell peppers, cooked with extra virgin olive oil, garlic and onion powder
• Sweet potato waffles topped with blueberry syrup
• Mini quiches made with eggs or vegan egg substitute, full of mixed veggies

🍜Healthy lunch and dinner ideas

• Bean and non-dairy cheese quesadillas, topped with avocado and salsa
• Chickpea salad sandwiches with a side of orange slices
• Hummus and Vegetable wraps with a side of sliced cucumbers and mango
• Roasted veggies and tofu cubes served over cooked quinoa and a side of pears
• Spaghetti topped with marinara and canned lentils, with a side of sauteed spinach and garlic

🥪Healthy snack ideas

• Banana boats, made by slicing bananas lengthwise in half, spread with peanut butter and topped with ground flax seeds
• Chia pudding, made by combining soy milk, vanilla extract, and chia seeds and letting set before topping with fruit
• Smoothies made with spinach and kale, green apple, frozen banana, pineapple, and non-dairy milk
• Apple nachos, made drizzling melted nut butter over thin apple slices and topping with raisins
• Yogurt bowls with sliced banana, berries, and seeds

Keep in mind that your child’s plate, including the healthy snacks above, should be adjusted accordingly to make them age-appropriate. For instance, babies and toddlers should never be given choking hazards like whole nuts, but thinned  nut butters  used as a spread or tiny seeds mixed into various recipes can work well.

Complementing a healthy diet

As you cultivate a diet pattern with your kids, it’s normal to experience obstacles and learning curves. Nutrition is a long-term investment, and there’s nothing wrong with finding ways to complement solid foods during periods of selective eating or times when additional calories are needed.

For example,  Else Nutrition  offers supplemental toddler formulas and kids  nutrition shakes  for this purpose. Our  protein shakes for kids  and toddlers were not designed to replace meals or be used as a substitute for whole foods, but to provide an option for families looking for an additional source of complete nutrition in a convenient way. Plus, they’re free from soy, dairy, and corn, and gluten, use only organic, non-GMO ingredients, and can fit well in just about any diet pattern.

Creating a sustainable diet takes time and often looks different between households. What’s most important is that your child is regularly provided with foods that meet nutrition and developmental needs, and helps encourage healthy habits. If you have concerns about your child’s nutrition, or physical growth, it’s always best to speak with your pediatrician and/or a dietitian for individualized advice. 

The content and advice provided in this article is for informational purposes only and is not a substitute for medical diagnosis, treatment, advice for specific medical conditions. Always consult a pediatrician to understand the individual needs of your child. 

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