Children who eat a healthy diet are less likely to develop diseases such as diabetes and obesity when they are older. Establish healthy eating habits when your children are still young to avoid future difficulties. Always research nutritional requirements for your child's age group, as exact dietary needs vary by age and developmental stage.
Important Nutrients
Nutrients such as calcium, vitamin E, magnesium, fiber and potassium are vital to healthy growth and development. According to an article at CBSNews.com, these essential nutrients are often lacking in the typical U.S. child's diet. Some nutrients are more important at certain developmental stages than others. For example, adequate calcium intake is particularly important during the pre-teen and teen years, as it aids rapid bone growth and development that take place during these years.
Food Groups
The best way to ensure adequate nutrient intake is to give your child plenty of servings each day from all of the food groups. According to Medline Plus, you should try to offer your children five servings of fruits and vegetables every day, as well as lean protein and whole grain products. Try to incorporate several colors of vegetables, and make sure you provide whole grain products such as brown rice, oatmeal and whole wheat bread instead of refined products, which provide fewer nutrients.
Sample Meals
Start off your child's day right by boosting her metabolism with a good fiber source, such as whole grain cereal, oatmeal or bread and a piece of fruit. Serve with a glass of milk to provide a bit of protein, calcium and vitamin D. For lunch, serve a sandwich or burrito with whole grain bread or tortillas. Chicken salad, tuna salad or lean meats are good fillers. Serve with fruits and vegetables instead of potato chips or other unhealthy filler foods. You can also grill some chicken and put it in a whole wheat pita or wrap. For dinner, choose lean proteins and always serve with vegetables, such as a leafy green salad. And keep in mind that snack time is one of the best opportunities to give your child nutritious foods, such as fresh fruits and vegetables, cheese, yogurt or raisins.
Tips for Picky Kids
If your child hasn't yet acquired a taste for fresh cauliflower or probiotic yogurt, have no fear. One way to alleviate children's fears of certain foods is to have them help pick out foods at the grocery store or help you prepare dinner. Often, children are simply afraid of the unknown and will be much more accepting of food when they know where it came from and how it was prepared. For toddlers, you can cut foods into fun shapes and make colorful plates that are visually appealing. Tricking kids into eating healthy foods is one of the fun parts of parenting. Slip veggies into sauces, casseroles and soups or put slices of fruit in your child's cereal to distract them.
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