Childhood is a time of tremendous physical growth and each stage of your child's life requires different ratios of nutrients. Healthy eating for children is similar to healthy eating for adults with an emphasis on wholesome, natural foods with minimal processing. As stated in the current Dietary Guidelines for Americans, getting the most nutrition out of the foods you eat and eating a balanced diet are key. If you are faced with a picky eater, repeatedly introduce healthy foods to him throughout childhood and he will be more likely to choose healthy foods as an adult.
Carbohydrates
Active children need the energy that carbohydrates provide. When your child is an infant, most of the carbohydrate she will get is in the form of lactose which is a milk sugar. This dependence will continue through her first year of life until she is weaned from milk and begins eating semi-solid then solid foods. During early toddler-hood choose homemade or store-bought cereals plus pureed fruit and vegetables with no added sugar. Apricots, prunes, chickpeas, lentils, sweet potatoes, whole wheat spaghetti, enriched rice, spinach, beans, whole wheat bread and brown rice are also healthy carbohydrate choices whose preparations can be modified based on age. Use caution when introducing juices because juices do not provide as many nutrients as whole fruit. The American Academy of Pediatrics recommends no more than 4 to 6 oz. of juice for kids 1 to 6 years old and 8 to 12 oz. for kids 7 to 12 years old. Choose only 100 percent juices with no sugar added and dilute if necessary.
Protein
The human body grows more during childhood than at any other time. Muscles elongate and fill out to help your child move more efficiently. Introduce chicken, turkey and ham to your child when he is young to maintain his levels of iron and zinc. Cow's milk is also a viable source of protein for children without allergies or intolerances. Fortified nut and rice milks are good alternatives to cow's milk. Vegetarian families can choose complementary beans and rice dishes to supply the necessary nutrients.
Fat and Vitamins
Fat intake should be kept at 30 to 35 percent of calories for kids 2 to 3 years old. Children older than 4 should consume fat at levels between 25 to 35 percent of total calories. Strong bones, teeth and metabolic functions are supported by adequate macro and micro-nutrient intake. Calcium and phosphorous build strong bones and can be found in milk. The current Dietary Guidelines for Americans state that
"children between the ages of 2 and 8 should consume two cups of fat-free milk daily."
References
- "Baby Bites: Everything You Need to Know About Feeding Babies and Toddlers in One Handy Book"; Swinney, B.; 2007
- "Pediatric Nutrition Handbook: Policy of the American Academy of Pediatrics"; 2009
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