Developing healthy eating habits in your children is one of the best things you can do to ensure their health and well-being. Good nutrition is the foundation for a child's growth and development as well as long-term health. Like adults, children need basic nutrients vitamins, minerals, fiber, carbohydrates, protein and fats. The difference is the amount and portion size of each specific nutrient that a child needs to stay healthy.
Toddlers and Young Children
As your child makes the transition to adult foods, it is important to instill healthy eating habits. The average toddler only needs around 1,000 to 1,400 calories a day, and he should eat five to six small meals daily rather then three large ones. A healthy daily diet for a toddler includes two servings of fruits and vegetables, four servings of whole grains, three servings of dairy products, two servings of protein, and enough calcium, iron and fiber to meet his developmental needs.
School-Age Children
As your child grows, her caloric intake and nutritional requirements increase; by the time she is 8 years old, she needs between 1,600 and 2,600 calories a day. A healthy daily diet for a school-age children includes three to five servings of vegetables, two to four servings of fruits, six to 11 servings of whole grains, two to three servings of protein, and two to three servings of low-fat dairy products. School-age children also need an increased amount of calcium and zinc for proper development.
Adolescence
Your child grows and develops rapidly during adolescence so it is particularly important that he get the necessary nutrients to stay healthy. Since he gains about 20 percent of his adult height and 50 percent of his adult weight during adolescence, calcium and iron are especially important for growth during this time period. Adolescents need to consume between 1,800 and 3,200 calories a day, depending on growth and activity level. Between 45 percent and 65 percent of these calories should be whole grains, 10 percent to 30 percent should be protein, and the remaining 25 percent to 35 percent should be healthy unsaturated fats.
Developing Healthy Eating Habits
Children develop a natural preference for familiar foods, so it is important to introduce healthy and nutritious foods into your child's diet early. Giving her the opportunity to try new foods can make eating fun and encourage culinary experimentation. Regularly eating healthy, home-cooked meals as a family models healthy eating habits. Involving your child in grocery shopping and cooking is another way to encourage her to be a healthy eater. Consider replacing empty-calorie snacks with easily accessible fruits, vegetables and whole-grain snacks.
Nutritious Diets
If you establish healthy eating habits early, your child is more likely to develop into a healthier adult. Healthy eating habits learned early are more likely to carry into adulthood. If your child's diet meets his caloric needs and includes a wide variety of healthy whole grains, vegetables, fruits and low- fat protein, it should also meet his nutrient requirements. Like adults, children and adolescents should avoid saturated fats, transfats, cholesterol, sodium and large amounts of sugars.
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