Eating healthy is important for kids because it can help them grow to their potential as adults. Following a proper and well balanced diet rich in proteins, carbohydrates and healthy fats should be included in any healthy diet for kids. According to the American College of Sports Medicine, calcium is important for kids early on because it helps them develop bone integrity and promotes growth. Kids who don't get enough calcium won't reach their potential height as adults. Healthy diets for kids work when they're combined with fun and tasty foods that are packed with nutrients.
Carbohydrates
The first part of a balanced diet should include ample amounts of complex carbohydrates. Complex carbohydrates are important because they keep blood sugar levels steady and include a tremendous amount of fiber, the American Council on Exercise states. Fiber is important for digestion and maintaining a healthy weight. Excellent sources for complex carbohydrates that kids love include fruits, whole grains and oatmeal. It's important to include vegetables in the diet as they contain large amounts of vitamins and antioxidants. The U.S. Department of Agriculture recommends that boys and girls ages 9 to 18 get 5 to 7 ounces of whole grains daily.
Proteins
Proteins are important for strong muscles and a healthy immune system. Children can get their protein requirements from a variety of sources. These include eggs, fish, turkey, chicken and legumes. Lean meats pack the biggest punch of proteins while legumes have added fiber in them. Eggs are the highest quality of protein found in nature. The USDA recommends that kids ages 9 to 18 get between 5 to 6 ounces of protein daily.
Healthy Fats
Not all fats are bad. The good fats help your body lower cholesterol, absorb vitamins and produce hormones necessary for growth in young people. Great sources of healthy fats include olive oil, fish, peanut butter and avocados. Most kids enjoy peanut butter and like to use it as a dip for vegetables or in sandwiches. Avoid brands with added sugar or partially hydrogenated oils, which are basically trans fats in low amounts. The USDA recommends that kids ages 9 to 18 get between 5 and 6 tsp. of healthy fats.
Sugars and Sodium
Most diets often include adequate amounts of sugars and sodium without the need to add more. Since kids are more prone to eating candy and pastries, it's important to limit these items as much as possible. Most cookies, candies and pastries contain little nutritional value and only serve to add empty calories to the diet. Also fast foods, potato chips and other packed crackers have high amounts of sodium and fats and should be avoided whenever possible. Eating too many of these types of foods can lead to weight gain and possibly type-2 diabetes.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- MyPyramid.gov: Grains
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