As childhood obesity rates increase across the globe, health professionals adapt nutrition guidelines and parents monitor their children's diets carefully. Food pyramids, portion sizes and the latest vitamin allowances are important for childhood nutrition but difficult for families to remember and use on a daily basis. Following some common sense rules of nutrition for kids can ensure healthful eating habits in early years and into adulthood.
Balance and Variety
To counter boredom at mealtime and strictness about types of food that children must avoid, balance and variety are key to healthful diets in kids. Eating a balanced diet means allowing a small amount of fats, sweets and salty foods into a diet that primarily contains healthy ingredients. A balanced diet does not mean identical foods each day, though. Introducing variety by offering children new types of foods not only encourages them to explore options not available in fast-food restaurants, but also allows them to enjoy the process of eating a healthy diet and to learn to make their own healthy food choices as they grow.
Low Sugar, Low Fat
According to the United States kids food guide pyramid, no more than 30 percent of the diet each day should contain fats, oils or sweets. A low-sugar diet includes monitoring of food and drink, because fruit juices often are high in sugar content. Low-fat diets are more tailored to specific age ranges and should be discussed with a health professional. For example, children younger than 2 or 3 require the nutrients in whole milk, but older children might be able to reduce fat intake by switching to low-fat or skim milk products instead.
Whole Grains, Fresh Foods
Possibly the most important two rules of nutrition for anybody, including children, are to form a diet of mostly whole grains, including high-fiber grain products, and to include two to three servings each of fresh fruits and vegetables throughout the day. Fiber is essential to the body's digestive and heart health, and fresh fruits are a healthy source of sweet flavor and nutrition to ensure adequate blood sugar levels throughout the day.
Vitamins and Minerals
Eating a balanced diet of whole grains, fruits and vegetables is key to making sure that kids receive the vitamins and minerals they need to grow well. Two important nutrients, calcium and iron, are required in children's diets and are found in dairy products and meat products, respectively, as well as in other healthy foods. Sometimes, children need iron supplements or a multivitamin, and these needs or doses can be suggested by a child's pediatrician or dietitian.
Kids' Choice
In addition to the important nutrition guidelines and food quantities identified by health organizations in the United States and elsewhere is a surprising rule. Pediatric health experts, such as the professionals at KidsHealth.org, suggest that children, not parents, should decide the amount of food they will eat at each meal. Parents are ultimately responsible for offering their kids primarily healthy food choices that will provide important nutrients instead of empty calories. Instead of encouraging their kids to eat every morsel, though, parents can feel comfortable allowing children to decide when their body feels full, even if the plate is not emptied. Any personal concerns about this or other nutrition rules should be discussed with a health professional, because children might have particular health needs.
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