Children need to eat a variety of foods from each of the food groups to ensure that they are getting adequate nutrition. A healthy diet promotes growth and development and protects children from illnesses that include heart disease and diabetes. How much of these foods your child should eat depends on age, gender and amount of physical activity.
Yogurt
Yogurt is an ideal food for children because it does not pose a choking hazard, but offers a lot in terms of nutrition. Calcium is the primary nutrient that children get when eating yogurt. This nutrient allows a child's bones to grow strong and healthy. Yogurt also contains protein, which contributes to the development and maintenance of healthy muscles, cells, skin and hair. The probiotics, or healthy bacteria, found in yogurt promotes healthy digestion and often alleviates constipation. Look for low-sugar varieties; a diet too high in sugar puts a child at risk of insulin resistance, which could lead to diabetes.
Fruits and Vegetables
Serving your child plenty of fruits and vegetables increases her vitamins A and C intake. These are vitamins that play a role in healthy immunity and wound healing. Fruits and vegetables contain fiber, which keeps your child's digestion regular and promotes healthy cholesterol levels. An additional benefit of produce is antioxidant content. These are compounds in fruits and vegetables that fight free-radical damage caused by environmental contaminants or a poor diet and which can lead to cancer. Good choices include, melon, berries, sweet potatoes and broccoli. Aim to include a variety of different colored fruits and vegetables for the most benefit.
Oatmeal
Oatmeal is considered a whole grain and the USDA recommends that at least half of daily grain intake come in the form of whole grains. Oatmeal offers a child complex carbohydrates and protein, a combination that supports long-lasting energy and healthy muscle development. The fiber in oatmeal fills your child's stomach, preventing him from getting hungry before his next meal. Oatmeal also offers calcium, zinc and B vitamins. Serve with fresh fruit and low-fat milk to increase nutrient content.
Fish
Fish is a good source of omega-3 fatty acids, which promote healthy brain and heart development. Cold water varieties are higher in omega-3s and good choices include salmon, herring, mackerel and sardines. Salmon is easy to find year-round and is versatile enough for grilling, baking or roasting. Omega-3s offer memory benefits, ward off depression and heart disease and fights cancer. Fish is a low-calorie source of protein that helps children develop healthy and strong muscles and hormones. Serve fish once or twice a week for the most benefit.
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