The The U.S. Department of Agriculture's MyPyramid guide recommends types and amounts of food for a child's diet, but parents who expect their children to follow it exactly are likely to be frustrated. Some first graders are reluctant to try new things, or they become fixated on specific foods. Try involving your first grader in shopping trips by asking him to help you select vegetables, fruits and healthy snacks. Eventually, your first grader may come to like the healthier choices you offer him.
Grains
First on many children's lists of favorite foods are those containing grains, such as bread, pasta, rice, cereal and crackers. Whole-grain foods, such as oatmeal, whole-wheat flour, bulgur, cracked wheat, quinoa, barley, whole cornmeal and brown rice have the entire grain kernel, which includes the bran, germ and endosperm. Refined grains are milled, a process that removes the vitamin- and fiber-rich bran and germ, so when you make your shopping list, remember kid-friendly, whole-grain products. Read nutrition labels, and choose healthy cereal, bagels, baked tortilla chips, rye crisp breads, ingredients for pancakes and waffles, popcorn, whole-wheat pasta, brown or wild rice and whole-grain wheat or corn tortillas. Many first graders enjoy whole grain pretzels and goldfish crackers. Opt for them instead of snacks with saturated fats and refined flour. Offer your child graham crackers if she wants something sweet; they are high in fiber and not as sugary as other cookies. Children in first grade need four to five servings of grain products each day.
Fruits
A first grader needs 1 1/2 cups of 100 percent fruit every day. Fruits that are in season are the freshest and most flavorful and should definitely be on your list. Try shopping for fresh fruit at a farmers market, as well as at your grocery store. Introduce your child to new types of fruit, and invite him to pick a colorful unfamiliar fruit to try on the way home. If fresh fruits are out of season, look for frozen, unsweetened fruit. Each serving of pure, unsweetened fruit -- fresh, frozen, canned or dried -- can be checked off your list of recommended fruit for your first grader. Fruit can be served as a snack, an addition to a salad or a topping for whole-grain pancakes or waffles.
Vegetables
Dark green, red, yellow and orange vegetables and legumes such as beans and soy products belong on any list of foods for children in the first grade. Children in this age group need 1 1/2 cups of vegetables per day and a variety of vegetables every week. Vegetables are the source of important nutrients, such as vitamins A, E and C, folic acid, potassium and fiber. Shop at a grocery store that offers a varied selection of fresh produce, or visit a farmers market to find colorful, crisp and firm vegetables. Your 6-year-old can help you by participating in the decision-making and checking food items off the list as you shop. She can suggest ways to prepare the vegetables. Let her help in the kitchen, and prepare the vegetables together.
Dairy
Your healthy foods checklist should include daily portions of dairy products, which are excellent sources of vitamins A, D, B-12, potassium, folic acid, magnesium and protein. Provide your first grader with 1 to 2 cups of milk, foods that are naturally calcium-rich or calcium-enriched beverages and foods. Choose skim or 1 percent milk and other low-fat or nonfat dairy products, including cottage cheese, yogurt, cheese and cream cheese. Many children love smoothies made with low-fat yogurt and colorful fresh fruit.
Meat and Fish Proteins
Meat and fish are healthy types of protein that contain all nine essential amino acids that your child needs. For families who eat animal proteins, the meat on your checklist should be lean and chemical-free. If you want to use sliced lunch meats for your child's sandwiches, choose lean, low-fat, preservative-free chicken or turkey slices. Wild salmon is a good fish to introduce to young children, because it is flavorful, rich in omega-3 fatty acids and colorful, which may make it more appealing to children. Other healthy meat and fish recommendations include lean ground beef and chicken breasts without skin.
References
- New York Times; Picky Eaters? They Get It From You; Kim Severson; 2007
- Education.com; Healthy Food Shopping; The Nemours Foundation; 2008
- USDA; My Pyramid: How Many Grain Foods Are Needed Daily?; Center for Nutrition Policy and Promotion; February 2011
- North Carolina Nutrition Education and Training Program; Food for Thought: Grade 1 - An Integrated Nutrition Curriculum; 2007
- USDA; My Pyramid: How Many Vegetables Are Needed Daily or Weekly?
- MedlinePlus: Protein in Diet
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