Most parents know that providing children with appropriate vitamins and minerals is vital to keeping them healthy, but knowing what and how much is not always so easy. To make sure your kids are getting the full range of nutrients that they need, help them maintain a diet that includes a variety of foods. Get started by taking a closer look at the foods they eat on a regular basis.

The Vitamin Alphabet
Reading nutrition labels is a good way to determine where to find certain vitamins and minerals. Here's a breakdown of the essentials for kids and teens, as well as where to find them:

• Vitamin A is an important part of promoting healthy skin and normal growth and helps vision and tissue repair. Find it in yellow and orange vegetables, dairy products and liver.
• Vitamin B, found in meat, poultry, fish, soy, milk, eggs, whole grains and enriched breads and cereals, helps the body produce red blood cells and assists in metabolic activities.
• Vitamin C is the body's tool for healing and fighting off infection, and strengthens tissue, muscle and skin. Look to citrus fruits, strawberries, tomatoes, potatoes, Brussels sprouts, spinach and broccoli.
• Vitamin D helps form and maintain strong teeth and bones and assists with the absorption of minerals such as calcium. It's found in fortified dairy products and in fish oils. Exposure to sunlight also stimulates the vitamin, which naturally occurs in the skin, to become active in the body.
• Iron is important for kids, especially during periods of accelerated growth. It contributes to the production of blood and the building of muscles. Beef, turkey, fish, beans and fortified breads and cereals are excellent sources of iron.
• Calcium is vital for the development and maintenance of healthy bones and teeth. Consuming inadequate amounts during childhood can affect growth and development and lead to weak, fragile and porous bones (potentially leading to osteoporosis later in life). Calcium is found in low-fat milk, yogurt and cheese. It's also present in lesser amounts in vegetables such as broccoli.

Timothy R. Kinsey Jr., MD Palmetto Pediatrics 60 Physician Drive Aiken, SC 29801 Medical School: Marshall University School of Medicine Internship: Medical College of Georgia Residency: Medical College of Georgia - Pediatrics Board Certification: American Board of Pediatrics

Spelling Out a Good Diet
Because the body can't naturally produce all the necessary vitamins and minerals, it's important to ensure that kids get them in the foods they eat. Typically all it takes is a well-balanced diet. But how much of everything do they need?

The U.S. Department of Agriculture (USDA) recommends that parents use the Food Guide Pyramid as a guideline for how much of certain foods kids and adolescents need for a healthy diet, taking vitamins and minerals into consideration.

Because vitamin deficiencies may not always be obvious, following the recommendations can help eliminate your worries about whether your children are receiving appropriate nutrients:

• Kids need 6 ounces of whole grains every day. Not all brown breads use whole grains, so check the label.
• A healthy serving of vegetables means getting 2½ cups per day. For fruit, kids should get 1½ cups every day. Fruit juice may count toward this serving, although it's important to check the label and make sure it contains real fruit content -- not just concentrates or sweeteners.
• To meet calcium requirements, kids need at least 3 cups a day. This can come in the form of milk, yogurt or cheese. To get the healthiest servings, look for low-fat options.
• Kids should get 5 ounces of protein a day. This can be found in chicken, beef, turkey and fish. For vegetarians, look toward nuts, beans and peas.

Need a Vitamin?
For children and teens with highly selective diets, such as meat- or dairyfree diets, and for children with erratic eating patterns, a pediatrician may recommend a daily supplement.

Over-the-counter vitamin supplements are typically safe and come in chewable forms in case your child has difficulty swallowing. Children's vitamins and supplements may also come in fun colors and shapes, but they aren't candy. Make sure you've instructed your kids that they're medicine, not snacks.

Higher-than-recommended dosages of supplements can cause problems. For example, giving high doses of vitamin C can cause nausea, diarrhea and cramps. Follow label instructions and stick to your physician's dosage recommendations to avoid potential problems. Remember to store vitamins in child-proof containers located safely out of reach.

Staying Active While
School Is Out
Eating well and staying physically active are crucial to good heath. Kids should get at least one hour of physical activity on all or most days of the week. Try these tips to help keep your kids active this summer:

• Limit TV and video games to two hours a day or less.
• Encourage them to get outside and play. Tag, swimming and jumping rope all count as exercise.
• Sign your children up for sports teams or lessons.
• Walk with your family instead of driving to visit friends or run errands in your neighborhood.
• Let them help with yard work such as weeding. Older kids also can walk the dog and mow the lawn.
• Plan active vacations. For example, take a hiking trip in the mountains or bike around a new city.

To schedule an appointment with Dr. Kinsey, please call 803-641-KIDS (5437).

P.O. Drawer 1117 Aiken, SC 29802