Nutrient-rich foods, such as fruits, vegetables, whole grains and lean protein provide kids with vitamins and nutrients to help them grow strong, healthy and energized. Nutrients are our source of nourishment in the form of carbohydrates, fat, vitamins, minerals, water, protein and fiber.
Well Balanced Meals
Meals should consist of whole grains, vegetables, fruits and lean protein. Macronutritents, such as carbohydrates, proteins and healthy fats provide children with sustainable energy. Although they do not provide energy, water and fiber, are needed to round out a healthy diet. Micronutrients, such as vitamins and minerals are essential to each child's diet; minerals are used for human biochemical processes by serving electrolytes as well as other structural and functional roles, while each vitamin has a unique role from building strong bones to healing open sores. Vitamins are broken into two categories water soluble and fat soluble; water soluble should be consumed on a regular basis since they are quickly eliminated and not readily stored as are fat soluble vitamins.
Healthy Foods
Healthy food claims are in every food store isle sending mixed messages and advertising to you and your children. By shopping the perimeter of the food store, you will reap the benefits of fresh fruits, vegetables, whole grains, lean proteins and healthy fats. Fruits and veggies are a staple in every meal or snack as your child should aim for at least five servings each day. Incorporating healthy 'whole' foods instead of processed, packaged products can be easy if you have them on hand and ready to eat, such as apples with natural peanut butter and trail mix.
Benefits
Nutritious, well-rounded meals that involve kids in meal preparation, not only educates but introduces them to new foods and flavors. When you sit down together as a family and involve children in meal planning and prep, meal time becomes a ritual and develops into a healthy lifestyle for your children. There is a vast array of benefits from filling each of your child's meals with whole foods, such as whole grains, fruits, vegetables and lean proteins. Fruits and vegetables contain antioxidants and phytochemicals, which protect against the risk of diseases, such as cancer and diabetes, whole-grains provide heart-healthy fiber and lean proteins supply your child with energy and beneficial amino acids.
Considerations
Consuming fat free or low fat dairy and lean protein sources as well as limiting sugary drinks and snacks, such as soda and fruit flavored beverages will make way for more nutritious foods in your child's diet. Furthermore, simple carbohydrates, such as white rice, bread and pasta should be replaced with complex carbohydrates, such as vegetables, fruits and whole grains to ensure an adequate supply of nutrients and minerals at each meal. Simple carbohydrates are likely to cause blood sugar spikes, however complex carbohydrates take longer for your body to digest and are filled with healthy fiber, which will keep your child satisfied and nourished.
Warnings
Children should limit fat intake by steering clear of fried foods; teach your child how to cook using healthier methods, such as grilling, roasting and poaching. Moreover, excess levels of vitamins and minerals can lead to severe problems if not monitored, therefore be sure to check with your pediatrician or dietitian before putting your child on a daily vitamin and mineral regimen.
References
- "Disease-Proof Your Child: Feeding Kids Right"; Joel Fuhrman; September 2006
- "Raising a Healthy Eater: Help Your Kids Develop a taste for Good Nutrition"; Mandy Francis; May 2007
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