Child Nutrition
All children benefit from healthy eating and physical activity. A balanced diet and being physically active help children to grow, learn, build strong bones and muscles, have energy, maintain a healthy weight, avoid obesity-related diseases like type 2 diabetes, get plenty of nutrients and feel good about themselves.Parents play a big role in shaping children's eating habits. When parents eat a variety of foods that are low in fat and sugar and high in fiber, children learn to like these foods as well. It may take 10 or more tries before a child accepts a new food, so do not give up if your child does not like a new food right away.
What food should children eat
The childrens nutritional guidelines in the US encourage children over 2 years of age to eat a variety of nutrient-dense foods. Recommended items include fruits, vegetables, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs, nuts, and whole grains. The guidelines also recommend a diet low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.Strategy for healthier eating
Five of the best strategies are:- Have regular family meals.
- Serve a variety of healthy foods and snacks.
- Be a role model by eating healthy yourself.
- Avoid battles over food.
- Involve kids in the process.
Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines - the foods that you serve for meals and have on hand for snacks.
The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every Family eating dinnerday. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message.
Don't fight over food
Kids should decide if they're hungry, what they will eat from the foods served, and when they're full. Parents control which foods are available to the child, both at mealtime and between meals. Here are some guidelines to follow:- Establish a predictable schedule of meals and snacks. Kids like knowing what to expect.
- Don't force kids to clean their plates. Doing so teaches kids to override feelings of fullness.
- Don't bribe or reward kids with food. Avoid using dessert as the prize for eating the meal.
- Don't use food as a way of showing love. When you want to show love, give them a hug, some of your time, or praise.
General Food tips
Your food and physical activity choices each day affect your health how you feel today, tomorrow, and in the future.These tips and ideas are a starting point. You will find a wealth of suggestions here that can help you get started toward a healthy diet. Choose a change that you can make today, and move toward a healthier you.
- Make half your grains whole
- Vary your veggies
- Focus on fruit
- Get your calcium rich foods
- Go lean with protein
- Find your balance between food and physical activity
Resources
Healthy Eating Tips for Kids
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