Eating a diet that supplies all of the body's nutritional needs is important for everyone. It's doubly important for children, whose bodies desperately need those nutrients to develop normally. This poses a challenge for the parents whose children who are either reluctant eaters or seemingly interested only in fast foods chock-full of empty calories and unhealthy fats and carbohydrates. The trick is in finding healthy foods that kids will enjoy and that supply the fuel they need to grow. Consult your child's doctor before drastically changing your child's diet.
High-Protein Choices
Every cell in the human body contains protein, considered an essential building block that helps to create new cells and repair existing ones that have been damaged. However, not all high-calorie, high-protein foods are healthy, including some meats that also contain excessive levels of saturated fat. Complete proteins contain all nine essential amino acids, according to the National Institutes of Health's MedlinePlus website, while incomplete proteins lack one or more of those amino acids.
Healthy high-calorie foods with complete proteins come from animal sources and include lean meats, poultry and fish; eggs; and dairy products, including milk, yogurt and cheese. Incomplete protein foods, although less calorie-dense, help to provide a healthy balance to children's diets and include beans, grain, peas, nuts and seeds. For children being raised in a vegetarian lifestyle, incomplete protein foods can be combined to offer all essential amino acids. Examples of such combinations include rice and beans, corn and beans, and wheat cereal.
Healthy Carbohydrates
Carbohydrates, which cover both sugars and starches, help to provide the energy the body needs to function properly. The digestive process transforms carbohydrates into glucose, which is the fuel brain cells require to get the body motivated and moving, according to the Franklin Institute. However, not all carbohydrates are created equal. While simple carbs produce the equivalent of a big injection of glucose, complex carbs are more like time-release glucose capsules and generally are considered preferable.
Healthy foods rich in complex carbohydrates include starchy vegetables, such as potatoes, squash and corn; legumes; and whole-wheat cereals and breads. Although complex carbohydrates are more calorie-dense, some simple carbs contain valuable vitamins and minerals and should be incorporated as part of a child's diet. Foods in this category include fruits and vegetables. Steer children away from unhealthy simple-carb foods such as sugar-laden soft drinks, table sugar, candies, pastries and syrups.
Healthy Fats
Fats are essential to a healthy diet, providing an important source of energy and energy storage. They are also the most calorie-dense foods, delivering roughly 9 calories per gram, compared with 4 calories each for protein and carbs, according to the University of Arizona's Cooperative Extension Division. Wherever possible, provide children with foods high in polyunsaturated and monounsaturated fats, as well as omega-3 fatty acids. Healthy foods with polyunsaturated fats include vegetable oils, such as corn, cottonseed, safflower, soy and sunflower; nuts; and seeds, according to the Mayo Clinic. High in monounsaturated fats are canola, olive and peanut oils, and avocados. Cold-water fish, flax oil, flaxseeds and walnuts all are rich in omega-3 fatty acids. While peanut butter has some saturated fat, it also is rich in polyunsaturated and monounsaturated fats, making it a good choice for children who need to pack on some calories.
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