Feeding kids healthy food can be done without worry! A few simple rules, summarized from the most recent dietary guidelines is a fast and easy pattern to follow. A question frequently asked is, "what are the dietary guidelines when it comes to children?" The latest 2010 dietary guidelines include:

  • Balancing Calories: Eat less and avoid oversized portions
  • Make half your plate fruits and vegetables! (2-3 cups per day combined)
  • Switch to low-fat or fat-free dairy. (2- 2 1/2 cups per day)
  • Reduce high sodium foods.
  • Drink water instead of sugary drinks.

In addition to having half of a child's plate comprised of fruits and vegetables, kids also need:

  • 1/4 of their plate for proteins (about 3 ounces)
  • 1/4 of their plate for grains (3 ounces per day and make sure half your grains are whole grains)


plate distribution

A great source for meal preparation, portion size, and what counts for certain food groups can be found at www.eatright.org . With this information, creating healthy meals can be a breeze. Here is an example dinner idea that will leave your child asking for more!

Zesty Chicken and Brown Rice 

zesty chicken







Preparation time: 30 minutes, excluding rice preparation     Serves: 4


•3 cups hot cooked brown rice

 • 3 tbsp low-sodium soy sauce

•¼ cup water

•1 tbsp honey

• 1 tbsp cornstarch

 •1½ tbsp. canola oil

 •1 lb boneless chicken breast, cut into 1-inch cubes

• 2 cloves garlic, minced

• 1 small white onion, cut into small wedges (about 1/8-inch thick)

 •3 medium carrots, thinly sliced diagonally (1cup total)

•1½ cups small broccoli florets

 •1 medium red bell pepper, cut into 1-inch pieces


 1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.

 2. Heat oil in a large skillet. Add minced garlic; sauté about 1 minute until garlic is       golden.

 3. Add chicken; cook about 5-6 minutes, then push chicken to the side.

 4. Add onions to center of skillet; cook until slightly tender and push to the side.

 5. Continue with carrots, broccoli, and peppers separately, placing each in center of              pan, cooking until slightly tender and pushing to the side.

 6. Pour soy sauce mixture into center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens.

 7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.

                        Serving Suggestions: Serve with an 8oz glass of non-fat milk.