A healthy diet and nutritious lifestyle supports growth, learning and development in kids. Poor nutrition in children can lead to fatigue, poor immunity, dry skin, dental problems, cognitive difficulties, poor growth and weight gain, muscle weakness, fragile bones and impaired organ function. The American Dietetic Association (ADA) encourages kids to fill up on nutrient-dense, high-quality foods so there is less room for "junk food."
Foods & Nutrients to Encourage
Kids should eat diets rich in lean proteins, fruits and vegetables, whole grains and low-fat dairy products. Lean proteins support brain function and muscle development and come from meat, poultry, seafood, fish, eggs, beans and nuts that have not been fried. MyPyramid recommends 5 ounces of protein a day for kids, and the ADA encourages eating protein at breakfast to get the day started right.
Kids ages 2 to 8 should have 2 cups of low-fat milk or milk products a day, and kids 9 and older should have 3 cups a day. Milk, yogurt and cheese provide protein and calcium to develop strong bones and teeth, and they also regulate heart function.
One-and-a-half cups of fruit and two-and-a-half cups of vegetables a day will provide essential antioxidants, vitamins and minerals. Give kids a variety of colorful fruits and vegetables, with emphasis on orange and dark, leafy green vegetables, such as spinach, kale, carrots, bell peppers and sweet potatoes. Give them only 100 percent juice, and avoid canned fruits packed in syrup.
Mypyramid advocates whole grains, from foods such as brown rice, bulgur, whole-grain pasta and bread, corn, oats, quinoa and barley. Whole grains are fiber-rich, which benefits the heart and supports regular bowel movements.
Food & Nutrients to Limit
Children should limit calories, fat and added sugar. Fat is high in calories, and too much can lead to weight gain and obesity, which is a risk factor for health problems. Avoid solid fats, such as butter, lard, pork fat, shortening and margarine. The healthiest fats come from fish, nuts and liquid oils, such as olive oil, that contain heart-healthy omega-3 fatty acids. Limit sugary desserts, snacks, candy and soda; they are high in calories and do not provide any essential nutrients. Too much sugar can lead to tooth decay, and it also is linked to a higher risk of obesity and diabetes.
Daily Physical Activity
Balancing diet with physical activity supports a healthy weight and development. MyPyramid recommends that kids get 60 minutes of physical activity a day from a variety of indoor and outdoor activities.
Eat Together
According to the Nemours Foundation, children who eat with their families are more likely to eat fruits, vegetables and grains and grow into healthy adults. They also are less likely to consume unhealthy snacks, smoke, do drugs and drink alcohol. Family meal time is the perfect occasion to introduce new foods, talk about making healthy food choices and display good nutritional habits.
Involve Kids In The Process
The role of a parent or caregiver is to provide a nutritious selection of food for children, but kids are more likely to eat healthy when they are involved in the process. Engage kids by taking them to the market, asking for help to plan and cook meals, letting them pack their lunches and allowing them to choose their physical activities.
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