A balanced diet is an essential part of helping children grown strong and healthy. When children eat a variety of healthful foods, they get the vitamins, minerals and nutrients their bodies need to grow, build healthy bones, maintain strong muscles, learn and maintain a healthy weight. A balanced diet for children should include a variety of healthful fruits and vegetables, grain products, lean proteins and dairy products.
Growth
In the first few years of life, children grow rapidly and need a variety of foods to help them grown. From birth to age one, a child's body weight increases by an average of three-fold. During this period of rapid growth, children rely on the calories and nutrition from breast milk or baby formula, as well as some solid foods. Throughout the rest of early childhood, children continue to grow, though not as rapidly, and they need calories, protein, iron, calcium, vitamin A, vitamin D, vitamin C and other nutrients to support their growth.
Brain Development
Early childhood is a time when the brain is developing rapidly, and nutrition is an important part of healthy brain development. During infancy, the amino acids and fatty acids in breast milk are ideal for optimal brain development. The brain continues to grow throughout early childhood, and children who do not consume a balanced diet that provides the vitamins and nutrients their brain needs are at risk of developing mental retardation and behavioral problems.
Bone Building
During early childhood, it is essential for children to consume the calcium they need to build strong bones and teeth. As children's bones grow bigger and stronger, they need calcium, and this calcium must come from the diet. In addition to calcium, children also need plenty of vitamin D and phosphorus to support the growth of their bones. Children who eat 2 to 3 servings of dairy products, such as low-fat milk, low-fat yogurt or natural cheese, can support the growth of strong bones and decrease their risk of developing osteoporosis later in life.
Muscle Growth
As children grow bigger and stronger, their muscle mass also increases. A balanced diet is necessary for the increases in muscle mass that occur during children's growth spurts. One nutrient in particular, iron, is especially important for muscle development. That's why children need plenty of healthful iron-rich foods, including lean meats, fish, beans, green vegetables, nuts and iron-fortified grains to support their muscle development.
Eating Habits
A balanced diet in early childhood doesn't just support the physical development of children, it also influences their psychosocial development, including the eating patterns they will adopt for a lifetime. It is important for young children to learn to eat a variety of healthful foods in pleasant and relaxed environments. Parents who support their children by exposing them to a healthful diet and acting as good-eating role models can help them develop a lifetime of healthy eating patterns and attitudes.
