Healthy eating habits should start in childhood so that they're ingrained for a whole lifetime. If you teach your children how to eat healthy and what foods to avoid, you're setting them up for a lifetime of good health.
To establish a healthy menu for kids, you need a good understanding of what makes a healthy meal and snack. Understand what vitamins and minerals a growing child needs, and accommodate for your child's likes and dislikes. With the right meal plan and healthy eating habits, your child can be both happy and healthy.
Step 1
Start with breakfast. It really is the healthiest start to any day, as long as you make sure your child is getting a nutritious breakfast. Skip sugar-laden cereals or dessert-like breakfast options. Opt for whole grains for a fiber boost. Look for whole-grain breads, like bagels, toast and English muffins, as well as cereals made with whole grains. Serve a side of fruit along with it, as the Nemours Foundation suggests that a fruit or vegetable should be served with every meal.
Step 2
Pack snacks that are healthy. Whether sending your child off to school or heading out for the day's adventure, make sure that you have snacks on hand. Fresh fruit and vegetables are always a great snack. Try tasty snack combos like a banana or celery with peanut butter on it, low-fat yogurt (you can always add some dry whole-grain cereal or granola to it) or fresh cheese on whole-grain crackers.
Step 3
Skip the fast-food lunch. Instead of rolling through the nearest drive-through, stick with healthy choices at home for your child's lunch. Pack peanut butter and jelly on whole-grain bread, cheese and crackers or lean lunch meat. A side of sliced apples or a bag of carrots makes a great side item--and they're much healthier than chips.
Step 4
Have a family dinner. The ingredients you use to make dinner have a huge impact on your child's health, but so does having dinner together as a family. When your child sees you eating healthy and making healthy food choices, you're setting a good example and helping to instill those healthy habits. Stay away from fried or greasy foods. Instead, choose lean proteins (chicken is a good source) that's grilled, broiled or roasted. Add some whole-grain rolls or whole-wheat pasta and a big salad--maybe topped off with some fresh fruit for extra nutrition and flavor.
Step 5
Offer low-fat dairy. Your growing child needs plenty of calcium for strong bones, but some dairy products like cheese and milk can be high in fat and calories. Opt for nonfat or skim dairy foods like milk, yogurt, sliced cheese or cottage cheese. Instead of offering your child juice or some sugary drink with meals or snacks, stick to low-fat or nonfat milk, or just some water instead.
Step 6
Don't ban desserts. You don't want your child to have dessert after every meal, but you won't be able to withhold them forever. You don't have to make indulgent desserts, but you do need to make sure they're limited and only allowed on special occasions.
Step 7
Understand the basics of good nutrition. Parents should be familiar with the food pyramid to find out exactly how many servings of what types of food children should have each day. Young children need at least two daily servings of fruits and vegetables, four of whole grains, two servings of protein, and three servings of dairy, says Rotary International. Remember that as your child grows, he or she will need more servings of those basic essentials, so continue to consult the food pyramid to make sure you're keeping up with your growing child's needs.
Tips and Warnings
- Keep offering your child a variety of healthy foods, but don't push it when there's a clear dislike for a particular food. Remember to always set a good example for your child with your own healthy eating habits.
- Don't give up if your child is a picky eater--just keep offering a variety of healthy food choices.
Things You'll Need
- Fruits and vegetables
- Whole grains
- Lean proteins
- Healthy snacks
Member Comments