4 ways to keep your kids' diet healthy

Between the ages of two and 20, the human body changes continuously and dramatically. Here are four ways to help make sure your children are getting the energy and nutrients they need.

The amount of food that a child needs varies according to height, build, gender and activity level. Left to themselves, most children will usually eat the amount of food that's right for them; however, it is up to the parents to make sure that their children have the right foods available to choose from.

Don't fall into the age-old trap of forcing them to eat more food than they want or need. Yesterday's notion of "cleaning your plate" can lead to overeating and weight problems in some cases, or to a lifelong dislike of particular foods. Parents may find it better to serve smaller portions in the first place or to allow children to serve themselves.

Children need energy for all the growing years, typically;

• 1,300 calories a day for a two-year-old
• 1,700 for a five-year-old
• 2,200 for a 16-year-old girl
• 2,800 for a 16-year-old boy

Iron is an essential mineral for normal growth and development for a child. Unfortunately, many children have inadequate stores of iron due to insufficient intake of iron-rich foods.

There are two types of iron:

• heme, which is easily absorbed by humans. Foods that contain heme iron include meat, eggs, fish, poultry and seafood
• nonheme iron, which is poorly absorbed. Foods that contain nonheme  iron include breakfast cereals, legumes, grains, breads, seeds, nuts, dried fruits and dark green, leafy vegetables

Children should have a variety of iron-containing foods in their diet. In addition, the consumption of vitamin C-rich foods improves the absorption of dietary iron.

Fats are probably the most misunderstood nutrients. Here's what you need to know:

• Although everyone should avoid excess fat, we all need a certain amount for important body functions
• Several vitamins (A, D, E, and K) can be absorbed only in the presence of fat, and fats are necessary for the production of other body chemicals, including the hormones that transform boys and girls into men and women
• Despite the benefits of fat intake, excessive fat intake in childhood may lead to obesity and many adult diseases
• The current recommendation for fat intake is similar in the United States and Canada. The general recommendation is that children should consume a diet containing no more than 30 percent of energy as fat and no more than 10 percent of energy as saturated fat
• The transition to this diet should begin after two years of age with a gradual reduction in fat intake over time

Did you know that obesity in children in North America has almost tripled over the last 20 years? Currently one child in five is overweight, according to the National Institute of Health. This epidemic is occurring in every age group and race, and in boys as well as girls. Children need to be active every day for at least 60 minutes and more if possible.

In general, muscles grow stronger, bones grow longer, height may more than double and weight can increase as much as five times as children grow into adulthood. Follow these four tips to help your kids make the transition a happy and healthy one.