Children need to eat a range of nutrient-rich foods to maintain and support their growing bodies. According to Family Doctor, a growing number of children in the United States are becoming overweight or obese, increasing their risk for long-term health problems. Being knowledgeable about which foods are healthy and appropriate for children is vital.
Breakfast
Family Doctor suggests that kids eat breakfast foods that are high in fiber. Whole-grain breads and cereals, along with fruits, are recommended. Low-fat milk, yogurt and cheeses are also nutritional choices. Avoid fruit juices, which contain sugar and are high in calories. Instead, opt for fresh fruits. Add blueberries, which are rich in antioxidants and other nutrients, to cereal. Try cooking bananas slightly in fresh, sugar-free apple juice for a breakfast snack, or a whole-grain bagel served with cottage cheese and grapes.
Lunch
Lunch is a time when you can get creative. Kids Health says children are burning significant energy throughout the day and need to replenish themselves from a variety of food groups. Serve your child lean meats for a protein source, such as chicken or turkey dogs. Cut up vegetables like celery, onions and carrots and add them to a tuna salad. Always use whole-grain, spelt or millet bread for sandwiches. Use organic, natural peanut butter and 100 percent fruit jelly that has a low-sugar content. Your child also needs calcium for growing bones, so adding organic dairy products is also recommended.
Dinner
Leafy greens contain vitamins and minerals that are healthy for people of all ages. Help Guide suggests cooking kale, turnip greens, mustard greens or collard greens, which also are rich sources of calcium. Try different protein options, such as beans, another rich source of calcium. Black beans, garbanzos, lentils or kidney beans are all options. Whole grains like brown rice or quinoa are nutritional accompaniments to any dinner.
Foods to Avoid
By planning kids' meals with whole grains, fruits, vegetables and lean proteins, you are automatically avoiding unhealthy foods. Limit sugar in your child's diet as much as possible. Read labels to find out if sugar is a part of the ingredients in packaged foods. Cut back on canned foods and salty snacks, such as chips and pretzels.
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