Eating healthy from the time of infancy helps in the growth and development of a child. Children's eating habits follow them into their adult years. Proper nutrition avoids illness and health complications from being overweight or obese as a child grows. Parents can play an active role in making sure their children eat the right foods so they remain well nourished and healthy to become productive as they reach adulthood.
Nutrients
A balanced diet provides plenty of nutrients to maintain a healthy weight and enable kids to feel good about themselves, according to the Weight-control Information Network, a service of the National Institute of Diabetes and Digestive and Kidney Diseases. Healthy eating helps children grow, improves mental alertness for learning, builds strong bones and muscles, boosts energy and avoids obesity-related diseases, such as type 2 diabetes.
Eating Habits
Parents need to provide their children with a wide variety of nutritious foods, so kids begin practicing healthy eating habits early on. Include plenty of fruits, vegetables, grains, low-fat dairy products and lean meats or beans in their daily diet. Start children with a healthy breakfast each day to supply them with energy for their learning needs. Limit their amount of sugar intake and offer them more water or low-fat milk for drinks instead of sugary sodas or fruit-flavored drinks. Involving children in meal planning and preparation gives them an education on health. Make sure children get plenty of exercise to burn calories that contribute to weight gain.
Young Children
Toddlers and young children need about 500 mg of calcium a day, according to Helpguide.org. Whole milk works effectively until they reach age 2, but switch to low-fat or skim milk after that. They can consume calcium-rich cereals, orange juice and other products if they are lactose intolerant. Baby formulas provide babies with iron. Iron-fortified cereals, eggs or small amounts of red meat help when the child begins eating regular food. As they grow, children need vitamins and minerals from fruits, vegetables and whole grains, such as whole wheat, rice, oats and barely. They continue to need calcium and protein from lean meat, poultry, fish, eggs, nuts and seeds.
Teen Needs
Adolescent boys require about 2,500 to 2,800 calories a day and adolescent girls about 2,200 calories a day. Provide teens with lean protein, low-fat dairy foods, whole grains, fruits and vegetables. Sources of protein also include beans, nuts and soy foods. Teens need about 1,200 mg of calcium a day to keep their bones strengthened and avoid bone-related diseases, such as osteoporosis, later on in life. Leafy green vegetables and calcium-fortified cereal and juice help their calcium needs. Iron-rich foods protect teens from fatigue, weakness and anemia. Foods high in iron include whole grains, chicken, red meat, beans, nuts and leafy green vegetables.
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