The Best Diets for Children

When selecting a diet for a child, it's important to stay away from fad diets or those that promise quick weight loss. Children need balanced nutrition for proper physical development. The Zone Diet for Kids is an adaptation of the Zone Diet followed by many adults. Dawn Jackson Blatner, a registered dietitian, encourages parents to introduce their children to her Flexitarian Diet, which minimizes meat. According to researchers from the Institute of Epidemiology at Ulm University in Germany, the Mediterranean diet can protect children from asthma as compared to a diet of three or more hambugers a week. A Pennsylvania State study found a low-fat diet is suitable for children.

Flexitarian Diet

The Flexitarian Diet is a mostly vegetarian diet that is aimed to help a dieter live longer. The Flexitarian Diet is adaptable for children because it still allows a small amount of lean protein, which is important for brain development and muscle growth. Parents may prepare a plate with 50 percent vegetables and fruit and a smaller amount of lean protein, such as chicken or fish, and a small serving of whole grains, such as brown rice or whole-wheat pasta. Part of the Flexitarian approach is to make healthy substitutions. For example, serve vanilla yogurt with berries instead of ice cream and fruit cobbler. Children learn portion control as part of the diet.

The Zone Diet for Kids

The Zone Diet for Kids is a version of the Zone Diet by Dr. Barry Sears which focuses on brain foods and fiber. The Zone Diet for Kids stresses breakfast as a way to give children a good head start. The Zone Diet's balanced breakfasts may include granola, yogurt and apple or scrambled eggs, toast and orange juice. The Zone Diet followers point out breakfast eaters get better grades, have a longer attention span and participate more in class compared to children who skip breakfast. In addition to eating breakfast, children are encouraged to nibble or graze all day on the Zone Diet. They will also avoid processed foods and refined sugars and eat vegetables, fruits, starches, yogurt, legumes and smart fats such as flaxseed, canola and fish oils. Protein sources include seafood, soy, meat, eggs and dairy.

Mediterranean Diet

Children who live in Spain, Italy and Greece already follow the Mediterranean Diet. A study at Ulm University in Germany showed a Mediterranean Diet could decrease a child's risk for asthma. They define the diet as one rich in vegetables, fruits and fish. Other staples on the Mediterranean Diet include olive oil, legumes, goat cheese, yogurt, eggs and just a moderate consumption of meat. Instead of refined sugars, children would eat whole-grain pastas and breads.

Low-Fat Diet

Researchers who conducted a study at Pennsylvania State found children who cut back on fat are just as nourished as those who don't. Children on a low-fat diet should get about 30 percent of their calories from fat and still follow the guidelines on the Food Pyramid. The key for the low-fat diet for children is to encourage monounsaturated fats which lower bad and increase good cholesterol. Avoid trans and saturated fats. Children on low-fat diets would skip fast food and instead consume fruits, vegetables, fish, cereal, rice, pasta, nuts and seeds. They would drink low-fat milk and eat foods that are roasted, grilled or baked rather than fried. Foods to avoid or limit include ice cream, fatty red meats, butter, oils, egg yolk, cheese and processed meats.