Whether your kid is a picky eater or a culinary adventure seeker, he needs healthy food to support his growth and development. Healthy eating for kids includes a wide variety of fruits, vegetables, protein and grains. Know which foods pack the most nutritional power for your child.
Milk
Milk is an important source of calcium for kids. Children older than 2 years old should avoid drinking whole milk and should drink low-fat or skim milk. Milk is fortified with vitamin D, which partners with calcium to help build strong bones. Other dairy sources, such as yogurt and cheese, also provide calcium and protein. Make yogurt fun by partially freezing it and adding colorful berries.
Whole Grains
Whole grains provide energy for playtime. If your child is 2 to 3 years old, she should have 3 oz. of grains each day. If she is between 4 and 8 years old, she should have 4 to 5 oz. of grains each day. If your child is 9 to 13, 5 to 6 oz. of grains is appropriate. Half of your child's grain servings should be in the form of whole grains. Offer oatmeal, brown rice, whole grain bread and cereal and experiment with grains like quinoa.
Meat and Beans
Meat and beans provide your growing child with protein for muscle development. Meat and beans are easily incorporated into popular foods that your child may enjoy. Brown ground turkey or chicken and add refried beans to make a filling for taco or burritos. Use a crisp corn tortilla as a base for a tostada and allow your child to top it with beans, cheese, lettuce and tomatoes.
Fruit and Vegetables
Many children enjoy the natural sugars found in fruit, but may resist your efforts to include vegetables in their daily fare. Roast beets, butternut squash and Brussels sprouts to bring out the natural sugars in these vegetables. Plant a garden to encourage your child's interest in enjoying a vegetable from seed to plate. Kids enjoy helping, so put him to work making a salad for dinner. Show him how to make a homemade vinaigrette and celebrate his culinary achievements.
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