Getting your child to eat healthy food can be a tricky task, especially for children who are picky eaters. However, a healthy diet is essential for providing the necessary nutrition your child needs to grow and develop properly. When choosing meals for your child, the American Heart Association recommends selecting a variety of foods that provide all the carbohydrates, proteins and other nutrients your child needs to stay healthy.
Vegetables
Although not always easy to get your kids to eat their vegetables, these fiber-packed and nutrient-rich foods are a good way for children to get all the vitamins and minerals they need for growing and developing. Introduce your children to various colors of vegetables to vary the nutrients they are receiving. If you have trouble getting vegetables into your child's diet, hide them in other foods by pureeing them and adding them to your child's favorite dishes.
Fruits
Fruits are another important part of a child's diet. Items such as apples, oranges, pears, kiwi fruit, bananas and grapes are all kid-friendly items that can replace traditional snacks like chips or cookies. Fruits are full of fiber and nutrients, which, like vegetables, help your child as he grows and develops. Avoid giving your children only juice, as the juicing process can remove fiber and concentrate the natural sugars.
Grains
Grains, primarily whole grains, are also important to your child's diet. Whole grains contain the entire grain kernel; in processed grains, the bran and germ have been removed. Grains supply complex carbohydrates for energy, as well as fiber and other nutrients to aid in your child's development. Most grains are also good sources of iron, which is needed to carry oxygen in the blood to the growing tissues of your child's body
Dairy and Calcium-Rich Foods
Dairy should also be part of your child's diet. Dairy products contain high levels of calcium, which your child needs to grow strong bones. If your child is allergic to milk or lactose-intolerant, or if you are raising him on a vegan diet, other good sources of calcium include beans, such as black or navy beans; leafy greens, like spinach or bok choy; and calcium-fortified products, such as soy milk or fortified cereals.
Protein
Children need protein to build strong muscle tissue as they develop. Protein should come from lean sources that are low in saturated fats, such as chicken, fish or lean cuts of beef or pork. If you do not want your child to eat meat, protein is also in plant-based sources, such as soy, whole grains, beans and nuts or seeds.
Sugar
Sugar should be limited in your child's diet. Although allowing your child the occasional sugary snack like candy or soda is not going to have a devastating effect on her health, do so in moderation, states the Nemours Foundation. High levels of processed sugar in your child's diet can contribute to childhood obesity, as well as problems with tooth decay and diabetes. Controlling sugar intake now may help build good food habits for the future, when your child is old enough to make her own food decisions.
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