With record numbers of overweight Americans, the diet food industry has shown exponential growth. Fad diets are unhealthy in children because they don't provide the proper nutrition, and most of them are difficult to sustain.
Eat Foods From Essential Food Groups
Each day, children need two to three servings of dairy products, two servings of protein, six servings of grains, two to four servings of fruits and three to five servings of vegetables.
Frequency
Children should eat a minimum of three meals per day. Some people prefer to eat five small meals rather than three larger meals, and that is fine, as long as they include foods from the essential food groups.
Typical Snack Foods
Snack foods, such as cookies and chips are not bad for most kids in moderation, but they should be limited. Too much sugar may create a quick spike then drop in blood sugar. Salty foods may lead to fluid retention and high blood pressure.
Fitness Foods
Exercise is essential for children to maintain a healthy body. The ideal foods they should eat right before high levels of activity are complex carbohydrates, such as pasta, potatoes, rice and bread.
Pacing the Meal
Kids should never eat on the run. Instead, they should learn to sit down and savor each bite. If they make the average meal last 20 minutes, they are more likely to feel satisfied when finished.
Healthy Substitutions
When making a recipe for kids, swap out the unhealthy ingredients for good ones. If the recipe calls for oil, try applesauce instead. If it calls for sugar and a liquid, try using fruit juice.
Member Comments