Eating habits start to develop at a young age. So it is important for parents to build a solid foundation in young children to help them make healthy food choices. A diet which consists of a variety of foods helps to maintain normal growth and learning in young children. Eating healthy at a younger age will also prevent obesity and related diseases, such as diabetes and heart disease, in adulthood.
The Foundation
To build a solid foundation start by following the Food Guide Pyramid which is based on the Dietary Guidelines for Americans. The MyPyramid for Kids provides recommendations for healthy food intake and even physical activity for young children. By following these recommendations children will be ensured adequate intake of all the nutrients they need to grow properly.
Grains
Grains are the primary source of carbohydrates used for energy in the body and help children stay active. They also provide fiber and B vitamins. Aim for 6 oz. of grains every day, with at least half being whole grains. Healthy examples of grains include whole wheat bread, whole grain ready-to-eat cereals, crackers and whole-grain pasta.
Fruits and Vegetables
Parents should provide 1-1/2 cups of fruit and 2-1/2 cups of vegetables daily to ensure children are receiving adequate vitamins and minerals, such as vitamin A, vitamin C and potassium. Create a rainbow of colors when providing fruits and vegetables. Children can add berries to breakfast cereals and experiment with different vegetables at dinner like sweet potatoes and zucchini. Parents can cut-up fresh fruit or give baby carrots for snacks.
Dairy
Dairy is packed with calcium and protein which is required for growing bodies. Young children need to consume two to three servings of dairy a day for adequate calcium intake. It is important to make sure all milk, yogurt and cheese are low-fat or fat-free.
Lean Meats and Beans
Lean meat, chicken, fish and beans provide growing children with protein, iron and zinc. Protein not only helps to build strong muscles but will also increase satiety in young children. Children can consume the recommended 5 oz. a day at meals and snacks. Try to include lean deli meats in sandwiches or black beans in low-fat quesadillas. Peanut butter crackers or fruit and nut trail mix make easy snacks.
Avoid Energy-Dense Items
Young children should avoid energy-dense foods and beverages. These foods provide calories, fat, and sugar with little to no nutrients. For example, an 8-oz. glass of low-fat milk contains protein, calcium, 100 calories and 11g of sugar. However, a 10 percent juice drink contains 150 calories and 38 g of sugar with no protein or calcium. The main thing energy-dense items provide is unwanted weight gain.
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