According to Kids Health, being overweight can cause numerous problems, but generally kids do not need to diet like adults. Kids are still growing, so it is important that they receive all the nutrition they need, such as plenty of calcium for healthy bones. It may be dangerous if kids skip meals, so please check with a doctor to determine your child's BMI, or body mass index. The most important aspect of a child's diet is that it is balanced and full of nutritious foods. Frequent physical activity is also imperative for children to stay healthy.
Healthy Snacking
The Mayo Clinic suggests eliminating all snacks from the house that may be unhealthy for kids. Cookies, candy bars and other processed foods containing saturated fats are all junk food. Instead, try making snacks healthy and nutritious. Vegetables such as carrots or celery provide vitamins and minerals. Serve them with fat free ranch dressing so kids can find them more appealing. Also look for snacks made with whole grains, such as chips or pretzels, which will provide energy. Experiment by adding different fruits to appeal to your child's imagination, like star fruit, pineapple, kiwis or mangoes. Serve fruits with fat free yogurt or kefir, both which contain healthy bacteria to promote digestion. Nuts such as walnuts are also great for proteins and contain valuable omega 3s. The Mayo Clinic also warns to avoid labeling with gimmicks. Do your research and be sure to always read labels.
Balanced Meals
Make meals that are balanced and nutritious and also lean on fat. Be sure to include plenty of fresh vegetables with your dinner, along with protein and grains. Protein is important because it helps to build muscle. Cold water fish are a great source of nutritious protein and also contain omega 3s which are helpful for brain function, mood and fighting off disease. Beans are always a good choice for protein, and they have no unhealthy fat. Avoid processed carbohydrates and serve whole grains instead, such as brown rice or quinoa. Plan meals that also have the right amount of milk or dairy products for growing bones, as well as fiber, which helps with digestion.
Superfoods
Superfoods are foods that contain high levels of nutrition and help to support the body in a number of ways. The website Parenting suggests that kids eat blueberries, which are full of antioxidants and help to fight disease. Cabbage, kale and broccoli are cruciferous vegetables that contain valuable phytonutrients. Try chopping up those veggies in a low-fat mayo dressing or with whole grain pasta for a healthy meal. Cooked tomatoes are another superfood, since they contain lycopene, which fights off cancer, says the Parenting website.
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