Nutritious Diet for Kids

A nutritious diet for your kids can help them grow and learn, and also prevent obesity-related diseases throughout their lives, reports Dr. William Sears, author of "The Healthiest Kid in the Neighborhood." Feeding your kids fruits, vegetables, whole-grain foods and healthy proteins, while limiting junk foods, can help your kids grow up to be healthy adults.

Fruits and Vegetables

Fruits and vegetables can provide your kids with vitamins, minerals, fiber and other nutrients, and may also protect against disease. Introducing fruits and vegetables to a child's diet at an early age can help him learn to like them. To help your kids eat more fruits and vegetables, the "Fruit and Veggies Matter" program from the Centers for Disease Control and Prevention suggests serving fruits and vegetables at every meal and letting your kids help you prepare them. It also suggests making fruits and vegetables fun by forming them into shapes and smiley faces.

Whole Grains

Adding whole-grain foods to a child's diet can also help him get the fiber, vitamins and minerals he needs to grow healthy. Whole-grain foods are digested more slowly than refined grains, and, according to Dr. Sears, are much more nutritious. Dr. Sears also reports that introducing your kids to whole-grain foods such as whole wheat bread, brown rice, whole wheat pasta and oatmeal at an early age can help your children learn to enjoy them and prefer them over white bread and other white-flour products.

Protein

As part of a healthy diet, the National Institutes of Health suggests that parents serve their kids healthy sources of protein such as lean meats, nuts, eggs and beans. Proteins are a part of every cell and tissue in the body and are continually being broken down and replaced by the protein you eat. According to the CDC, most Americans get plenty of protein in their diets. Eating a variety of nutritious sources of protein can help you and your kids stay healthy.

Beverages

Drinking excessive amounts of sugar-sweetened beverages, such as sodas, sports drinks and any other drink with added sugars, can increase the risk of obesity among youth, reports Healthy Eating Research, a program of the Robert Wood Johnson Foundation. Instead of sugar-sweetened drinks, the CDC recommends drinking water to help you and your kids stay hydrated and healthy. Moderate amounts of 100 percent fruit juice and milk can also be part of a healthy diet for kids.

Junk Food

According to Dr. Sears, 70 percent of 12-year-olds show the beginning signs of hardening of arteries. This can be caused by unhealthy eating habits and too much junk food. Dr. Sears suggests becoming a "90/10" family, or eating very healthy foods 90 percent of the time and occasionally indulging in not-so-healthy foods. Teaching your kids to limit junk foods, and teaching by example, can help them develop good habits and avoid the health problems associated with consuming too much junk food.