If you are a parent, you may be wondering what the best healthy foods are for your children. According to KidsHealth.org, children should eat different foods often, occasionally and rarely, depending on their nutritional value. Foods that children should eat often provide essential nutrients such as vitamins, minerals and fiber, but they are low in added sugars and unhealthy fats.
Fruits And Vegetables
Fruits and vegetables are good, healthy foods for kids. Most kinds of fruits and vegetables are high in vitamins and dietary fiber, and the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommend choosing a variety of fruits and vegetables with different colors. Fresh fruit and vegetables make easy snacks, such as carrots with hummus, or whole apples or pears. Children can eat berries, bananas, oranges or almost any kind of fruit as a snack or part of a meal. If your children like pasta, you can add vegetables such as broccoli or red peppers to their favorite recipes, or you can add sprouts to cheese sandwiches. Someone on a 2,000-calorie diet should eat 2 cups per day of fruit and 2 1/2 cups of vegetables.
Yogurt
Reduced-fat or fat-free yogurt is good for children because it is low in calories and high in calcium. Mypyramid.gov states that eating dairy foods high in calcium, such as yogurt, may prevent weak bones later in life. To make the yogurt healthier, you can check the label to make sure that it does not have added sugars, and that it provides vitamin D, which increases calcium absorption. Key recommendations in the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services are for children ages 2 to 8 years to eat two 1-cup servings of dairy products per day, and for children who are at least 9 years old to get three servings. Other good dairy choices are reduced-fat or fat-free milk or cottage cheese.
Cereal
Breakfast cereals can be good healthy foods for kids if they have whole grains and are fortified with essential vitamins and minerals. Some possibilities are oatmeal, whole wheat cereals or whole grain mixed cereals. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommend that children get at least half of their grains from whole grain sources, and a whole grain cereal for breakfast can help your children meet recommendations. According to MayoClinic.com, children who eat a healthy breakfast may be more active and do better in school. A balanced breakfast can include a serving of dairy, a fruit or vegetable and a whole grain cereal. Try to choose one with at least 3 g dietary fiber per serving and no more than 13 g sugar per serving.
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