According to the 2007 and 2008 National Health and Nutrition Examination Study, nearly 17 percent of American youth ages 2 to 19 are obese. Obesity is a leading risk factor in health-related illnesses like type 2 diabetes and cardiovascular disease. The eating and exercise habits children develop affect their habits later in life. There are some subtle changes you can make to increase your children's nutritional intake while decreasing excess calories and additional fat.
Whole Grains
The food pyramid of the U.S. Department of Agriculture, or USDA, recommends that children eat four to six servings of grains every day and that at least half of those be whole grains. Whole grains contain higher levels of fiber, vitamins and minerals than refined grains. You can increase your child's whole-grain consumption by substituting whole-grain breads, bagels, pasta, pancake mix and flour for the white, refined counterparts. Try making her favorite cookies or pancakes with half whole-grain flour and half white flour, or use whole-grain bread crumbs to make meatballs and bread chicken fingers.
Lean Protein
Protein is composed of amino acids, which are building blocks for the body. The USDA recommends that children consume three to five servings of protein every day. Choose lean protein sources to decrease total caloric and saturated fat intake, and provide a variety of protein sources to increase overall nutrition. Try incorporating fish and vegetarian protein sources, like beans and nuts, into your weekly menu. You can also substitute ground turkey for ground beef in lasagnas, meatballs tacos and burgers for a healthier meal.
Low-fat Dairy
Sufficient calcium is incredibly important for children to build strong bones. The USDA food pyramid recommends that children consume at least 2 to 3 cups of dairy each day. Choose dairy products that are rich in calcium but low in calories and fat, especially saturated fat. Choose fat-free, 1 percent or 2 percent milk as well as cheeses made from low-fat milk. Yogurt is a good source of calcium, but check the label for fat and sugar content because many brands advertised for children can be higher in fat and added sugar.
Fruits and Vegetables
According to the USDA food pyramid, children should eat 1 to 1-1/2 cups of fruit and 1-1/2 to 2-1/2 cups of vegetables every day. Keep fresh fruits and veggies on hand for snacks, and pack them in lunches. Try serving vegetables with hummus, ranch dressing and other dips made from low-fat yogurt. Pack fruit with peanut butter, almond butter or vanilla yogurt. You can disguise veggies well by shredding them into spaghetti sauce, macaroni and cheese or twice-baked potatoes. Increase fruit by adding it to breakfast cereals, desserts and smoothies.
Water
Beverages like soda, fruit-flavored drinks and chocolate milk can add a significant amount of calories to a child's diet. Encourage your child to drink more water with a fun, reusable water bottle he can take to school or to the park. Instead of soda, serve seltzer water with a bit of cranberry juice or lemon and lime slices.
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