The key to a healthy and nutritious diet for children is balance, variety and understanding. There are five main food groups that provide all the nutrition children require. These are dairy products, fruit, vegetables, grains and meat. Children should be aware of the food groups and the nutrition they provide to benefit proper growth, and current and long-term health.
Obesity
Childhood obesity has become a major health epidemic in the U.S. The American Heart Association says obesity has increased significantly in children between two and 11 years of age. In 2007, almost one in five children in this age bracket were considered clinically obese. Obesity leads to high blood pressure, high cholesterol and increased chances of developing type 2 diabetes, in childhood and beyond.
The Five Food Groups
Parents should base meals, including snacks, around the five main food groups. Children may have large energy intake requirements, but they have smaller appetites and must be encouraged to eat smaller meals or snacks more often. Teach your child about where different types of food come from, and how food gets to the plate. Include your kids in the selecting, preparing and cooking of food to give them a valuable level of understanding.
Calcium and Dairy Products
Milk, cheese, eggs, leafy vegetables, yogurt and sesame seeds all provide calcium in a child's diet. Calcium is a mineral that plays a crucial role in healthy bone development and strong teeth, and it's also utilized by the cardiovascular system to reduce blood clotting. Ideally, a child needs three servings of calcium every day. A glass of milk, a boiled egg or a small amount of yogurt mixed with fresh fruit are three tasty ideas.
Fruits and Vegetables
The same rule applies to children as it does to adults: a healthy, nutritious diet includes five servings of fruit and vegetables a day. The portions should be smaller for children, but can be mixed in with other small meals or snacks. Encourage children to select their own and learn how they grow. Put a few slices of banana on breakfast cereal, an apple or some grapes in the lunchbox, and include vegetables in each evening's meal.
Grains
School-age children require at least two servings of whole grain food a day to enable a slow and consistent release of energy throughout the day, as opposed to the instant energy hit from sweets, chocolate or energy drinks. Cereal is a quick and easy way to incorporate whole grain food into a child's diet; raisins can complement and add a sweeter taste. Whole grain rice and whole wheat pasta are two nutritious options for lunch or evening meals.
Meat, Fish and Beans
Iron helps keep red blood cells healthy. Meat and beans cover this nutritional requirement, as well as adding protein to a child's diet. Aim for leaner meats, and focus on healthier preparation, such as grilling or steaming. Fish are a vital source of protein, low in saturated fat and contain omega-3 fatty acids. This combination is essential to the development of a healthy central nervous system.
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