Kids need to eat a healthy diet to grow and develop properly. According to the American Dietetic Association (ADA), a healthy diet for kids is high in nutrient-dense foods and limits "junk food". A healthy diet is also balanced with regular physical activity and teaches good eating habits that will last into adulthood.
Malnutrition
According to the Nemours Foundation, kids who do not have a healthy diet are at risk for malnutrition. Malnutrition in children can cause vitamin deficiencies, fatigue, poor immune function, dry skin, dental problems, cognitive difficulties, poor growth, muscle weakness, fragile bones and improperly working organs.
Nutrient-Dense Foods
According to MyPyramid kids should eat a diet rich in fruits, vegetables, whole grains, lean proteins and low-fat dairy products. The average child needs 6 oz. of grain, 2 ½ cups of vegetables and 1 ½ cups of fruit, 3 cups of milk and 5 oz. of meat or beans a day to fuel their body and stay healthy. MyPyramid encourages kids to make half of all grains whole grains like brown rice, barley, whole grain bread and pasta, oats and cornmeal. They also emphasize the importance of dark orange and dark green vegetables like carrots, spinach, bell peppers, sweet potatoes, pumpkin, kale and broccoli.
Dairy products like milk, yogurt and cheese have calcium that supports the development of strong bones and teeth. The best dairy products are low in fat like 1 percent or skim milk, fat-free yogurt and low-fat cheese. Lean proteins include poultry, fish and seafood, eggs, soy, beans, nuts, legumes and lean meat.
Foods to Limit
Federal dietary guidelines recommend limiting the amount of fat and added sugar in a child's diet. Fat is high in calories and excess calorie consumption leads to weight gain and obesity. Obesity increases the risk of chronic diseases like heart disease, diabetes and cancer. Saturated fat and trans-fat found in butter, lard, shortening, margarine, fat from meat, chicken skin, cream and partially-hydrogenated oils are particularly unhealthy and should be limited, according to the USDA. Children can reduce their calorie and fat intake by eating more fresh foods and limiting their consumption of processed and fast foods.
Sugary foods are unhealthy for kids because they tend to be high in calories but low in essential nutrients. Eating too much sugar also causes dental caries and is dangerous for kids with diabetes. MyPyramid recommends saving sugary foods like soda, candy and desserts for special occasions.
Physical Activity
Regular physical activity balances a healthy diet, supports normal growth and development and has emotional and cognitive benefits, according to the USDA. MyPyramid encourages kids to get at least 60 minutes of physical activity a day from indoor and outdoor activities. Children can increase physical activity by restricting the amount of time spent doing sedentary activities like watching TV, playing video games and surfing the Internet.
Role Models
Parents and caregivers play an important role in teaching a child how to eat healthy and modeling nutritious habits. According to the Nemours Foundation, kids who participate in meal planning, cooking and shopping can improve their dietary habits. Children who eat with their families are also more likely to eat fruits, vegetables and whole grains and less likely to consume unhealthy foods, smoke or do drugs and drink alcohol.
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