Everyone is affected by the foods they eat, but probably no one so much as children. The impact of food on children is, in many cases, seen immediately. Most people have probably witnessed the effect on children of foods high in sugar but devoid of healthy nutrients. Temper tantrums in grocery stores or after birthday parties might be avoided if children followed a natural diet. When children eat a whole foods diet, their bodies grow in a healthy way, their moods tend to be even for longer periods of time and their attitudes sunnier.
Protein
Protein has important roles in building and repairing body tissue, regulating certain body processes and maintaining a healthy level of energy. Eating protein with every meal helps maintain a balanced blood sugar level. The right amount of protein per day depends on age and body size. Baylor College of Medicine recommends a range of 13 g daily for a 2- to 3-year-old, to about 50 g daily for a 14- to 18-year-old. Good sources of protein include deep water fish, organic poultry, lean meat, dairy, eggs as well as grains and legumes.
Fiber
There are two types of fiber -- soluble and insoluble -- and they are both important parts of a natural diet. Insoluble fiber creates bulk and prevents constipation, while soluble fiber lowers cholesterol. Eating both types of fiber requires more chewing, slowing the pace of a child's meal. Children are a target audience for many foods devoid of nutrients, including highly processed or refined flour products such as cereals, white breads, sweets and pasta. However, children need 14 to 34 g of fiber daily, and the best sources of natural fiber come from whole foods that have gone through the least amount of processing. Whole grain cereals, breads and pastas as well as fruit, vegetables, legumes, nuts and seeds provide a healthy dose of daily fiber.
Vegetables and Fruit
Most kids have been told "Eat your veggies" numerous times, and many have come to resent mealtime because of it. Vegetables and fruit are packed with essential vitamins, minerals and fiber and should be part of the daily diet of any growing child. When children are introduced to vegetables and fruit early on and they see the adults in their life enjoying them daily, they tend to grow up loving produce. It helps to offer different veggies with healthy dips, such as hummus, and fruit with almond butter as snacks throughout the day. Take children shopping at the farmer's market or the local grocery store and let them pick the veggies and fruit they want to eat.
Good Fats
With obesity on the rise among even very young children, many parents are cautious about the amount of fat their child consumes. Fat is essential to healthy growth, and along with protein and carbohydrates, provides the energy needed by the body. Certain vitamins also require fat to be absorbed by the body. Good fats, such as monounsaturated and polyunsaturated fats, are found in plant-based foods and deep water fish. Incorporating good fats in a child's daily diet is essential for health -- and it doesn't have to be complicated. Nuts and seeds make healthy snacks; they can also be blended into smoothies. Deep water fish, such as wild salmon, cod and tuna, also abound in good fats.
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