Getting kids to eat a healthy diet rich in plant foods, lean proteins and whole grains is a challenge. Manufacturers bombard kids with ads for sugary, multi-colored foods. School lunches offer highly processed foods in lieu of fresh ingredients. Children have developed a taste for foods high in calorie, sodium and sugar. While they may not eat perfectly healthy all the time, exposing them to healthy habits and advice at home can influence their choices for a lifetime.
Significance
Obesity among children ages 6 to 11 increased from 6.5 percent in 1980 to 19.6 percent in 2008, reports the Centers for Disease Control and Prevention. Children who are overweight are at risk of developing health conditions usually reserved for adults, such as heart disease, fatty liver, type 2 diabetes and sleep disorders. Obese children are more likely to become obese adults.
Healthy Diet
A healthy diet for children includes proper nutrition as based on the U.S. Department of Agriculture Food Guide Pyramid. The pyramid encourages daily consumption of a variety of foods to come from the major categories of meat and beans, vegetables, fruits, dairy, grains and unsaturated fats. The pyramid is composed of colored stripes representing each of these food categories. The stripes representing fruits, vegetables and grains are wider than others, reminding kids--and adults--to eat more of these food groups daily.
Types of Food
Offer foods that appeal to kids' tastes. Kids usually do not respond well to meals of steamed fish, brown rice and kale. Rather, devise healthier versions of their favorite foods. Make pizzas on whole-grain English muffins with low-fat cheese. Grill lean turkey burgers instead of fatty ground beef or hot dogs and serve on a whole-grain bun. Offer cut-up vegetables, instead of chips, as a vehicle for dips and sauces. Use whole-wheat spaghetti and macaroni instead of refined versions. Limit cheese sauces, butter and sugary condiments like ketchup and barbecue sauce, which only feed tastes for fat and sweets. Stock your pantry with low-fat string cheese, whole-grain crackers, dried fruit without added sugar, unsalted nuts and cereals low in added sugars. Offer fruit and yogurt for desserts, and save sweets for special occasions.
Weight Loss
If you are concerned about your child's weight, encourage healthy eating rather than calorie restriction. Sufficient calories and protein promote normal growth and development, says dietitian Joanne Larsen. Limit consumption of nutrient-poor junk foods, soda and fast-food meals, and make low-fat dairy, fruits and vegetables, unsaturated fats and whole grains the base of most meals.
Strategies
Modeling good eating habits helps teach your kids about nutrition. Make shopping and cooking a family affair. Take your kids to the grocery store or farmers' market and allow them to choose one new fruit and vegetable to try. At home, have them help you prepare meals. Young children can stir and wash vegetables. Older kids can peel fruits and vegetables, batter chicken with egg whites and whole-wheat crumbs and even follow simple recipes.
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