Food Buying Guide for Child Nutrition

You finally made it to the grocery store. Now what? You do not have a checklist, your children are eagerly waiting for you at home, and you quickly have to decide on some healthy foods. A bit of guidance can provide some easy and nutritious ways to help you buy food for your children.

Start Fresh

When you first walk into the grocery store, you usually are welcomed by fresh produce: fruits and vegetables. Choose bright, firm, and colorful fruits and vegetables that will entice your children to eat them. Look for produce on sale, as these foods are generally in season and picked at peak freshness. Fresh fruits and vegetables contain more fiber, antioxidants, and less additives than canned fruits and vegetables.

Good Grains

Children love breads and cereals, and these can be a good source of fiber and other vitamins and minerals. The United States Department of Agriculture recommends making half of the grains you eat each day whole grains. Read the label: Look for the first ingredient listed as "whole wheat" or "100% whole grain." "Enriched" products are not considered whole grains; processing removes dietary fiber and some vitamins and minerals.

Chicken, Beef, or Both?

Children can often be picky eaters, but do not let that discourage you from buying what you know is best for them. Chicken or beef can be good sources of protein. Choose boneless, skinless chicken to allow for easy preparation and less fat. Ground beef, a great source of B vitamins necessary for cell growth and development, should be at least 90 percent lean to reduce unhealthy fats in the diet.

Milk Matters

Dairy products are an essential component of optimum health for your children. The calcium and vitamin D in dairy products supports bone health and development. Children 2 years and older are at an appropriate age to begin drinking skim milk. Look for other healthy dairy choices such as reduced fat cheeses and yogurts to add variety. Children 2 to 8 years old should consume 2 cups per day, while those 9 and older should aim for 3 cups per day.