Almost 20 percent of children between the ages of 6 and 11 are obese, according to Centers for Disease Control and Prevention. Providing good nutrition for your children now will help them maintain a healthy weight and will form healthy eating habits they can carry with them into adulthood. Following some simple strategies can help you develop a nutrition plan for your children.
Set a Good Example
Children like to imitate. If you want your kids to follow a healthy meal plan, set a good example by following one yourself. If your child sees you reaching for an apple to snack on, she might reach for one herself. You should also have set times for meals and eat as a family. Expecting meals at the same time improves appetite. In addition, children who eat meals with their families tend to make healthier food choices.
Let Your Children Help
To get your kids to make healthier choices, get them involved with the planning. Ask them for dinner suggestions or designate a day for kid's choice. You should also allow them to help with meal preparation. If they tear the lettuce or wash the carrots, they may be more inclined to eat them. Let your child decide what they eat. Giving them choices limits mealtime tension.
Know What Your Children Need
Children's appetites vary, and they may not eat the same types or amounts of food each day. But knowing what your children needs each day can help with meal planning. Children need 2 cups of fruit and 2-1/2 cups of vegetables each day. These foods are low in calories and high in essential vitamins and minerals needed for growth and development. Grains provide your children with energy, and you should aim for six to 11 servings a day. Offer more whole grains, such as whole-wheat bread, to increase your child's fiber intake. Milk is important for bone health, and children need 3 cups or servings a day to meet needs. Meat and beans provide protein, iron and zinc and kids need about 5-1/2 oz. a day.
Go, Slow and Whoa Diet Guide
The Go, Slow and Whoa diet guide was developed by the National Heart, Lung and Blood Institute to help you determine the best food choices for you and your family. It divides foods into three groups based on how frequently they should be eaten. The "Go" foods are low in fat and sugar and nutrient-dense and make healthy food choices at anytime. The "Slow" foods contain more calories and fat than "Go" foods, and your intake should be limited. The "Whoa" foods are high in fat and calories and low in essential nutrients. Intake of "Whoa" foods should be kept to special occasions.
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