Nourishing your child for optimal growth and development requires a daily balanced meal and snack structure from a variety of nutrient-rich sources from the major food groups. The best way to eat well, for any of us is to follow the dietary guidelines set out in My Pyramid. Healthy eating has long-term benefits for your kids. The American Dietetic Association states that when kids consume the right balance of calories and nutrients for their growing bodies, they feel well, have more energy and probably perform better in school.
Milk
The majority of children and teens do not meet the recommended intakes for calcium and vitamin D found in milk and dairy products. "Science Daily" reports that American children are drinking too little milk and what they are consuming is too high in fat. The nutrients in milk help build strong bones and teeth and contribute to hydration. Take sugary drinks that offer little nutrition off the regular menu and make it a family rule to always serve milk at meals
Veggies and Fruit
Round out meals and snacks with one or two servings of vegetables and fruit. Dark green, orange and red colored vegetables and fruit pack the most nutrition, containing vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein and fiber, all essential to a growth and development. Munch on fresh, frozen or canned vegetables and fruit. Best picks are berries, leafy greens and citrus fruits.
Whole Grains
Whole grains like oats and whole wheat are an efficient energy source our bodies use and contain valuable sources of fiber and B vitamins. KidsHealth.org notes that foods with fiber are beneficial because they're filling, and when combined with adequate fluid intake, help move food through the digestive system and may protect against constipation, cancer, diabetes and heart disease. Select whole grain breads, cereals, rice, crackers and pasta more often.
Lean Proteins
Lean meats, fish, eggs, beans, and nuts are all excellent sources of protein, iron, zinc and B Vitamins. According to the American Dietetic Association, whether it's growing muscles or active brains, these nutrients top the list for children. Choose leaner cuts of meat more often. As an alternative, choose protein sources that high in fiber and vitamins but low in saturated fat like lentils, legumes, tofu, and nut butters.
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