Children under 10 thrive on a varied diet that includes two daily servings of fruits, vegetables and protein, four servings of whole grains and enough dairy products to provide the equivalent of 2 cups of whole milk each day, according to the health website Helpguide.org. Formulating healthy meal plans for young children can ensure lifelong health benefits. Even young children can contribute to meal planning, shopping and food preparation, and those who are involved are more likely to understand the principles of good nutrition and learn to enjoy healthy foods. If you have questions about your child's eating habits, consult with your primary health-care provider and ask for a referral to a licensed dietitian or nutritionist.
Breakfast Foods
Most parents understand the importance of breakfast. Children who start the day with a nutritious meal are better able to meet the physical and mental challenges of their day. While sugar-laden breakfast cereals are easy to offer, they have little nutritional value. But breakfast foods do not have to be complicated to be healthy. Whole-wheat toast with peanut butter and half of a banana is a satisfying meal that most young children enjoy. Smoothies made with a yogurt base and fresh or frozen fruits are quick and easy to prepare. If your child can eat grains, steel-cut oatmeal with dried fruits can be prepared in a slow cooker overnight.
Meals at Home
With today's hectic lifestyles, mealtime is often the only opportunity for family members to spend time together. Besides the social and psychological benefits, sitting down to eat with your child lets you encourage healthy eating. A healthy meal should consist of a protein, complex carbohydrate and a serving of healthy fat. Children under 10 need 1,200 to 1,400 calories each day, according to the American Heart Associations. Although an active child may require more calories, both sedentary and active children should drink water throughout the day to prevent dehydration.
Meals Away From Home
Restaurant fare and school lunches represent unique challenges for parents of young children. Although schools are increasingly paying attention to the nutrition in their cafeteria food, others are still offering fast-food menus and entrees that are high in carbohydrates and saturated fats. With a little planning, sack lunches can be tasty, fun and healthy. Leftovers from last night's dinner can become a hearty wrap, and favorite soups can be kept warm in insulated containers. When eating out, encourage your child to create his own meal, based on two or three nutritious side items from the adult menu in lieu of the standard and less healthy children's fare of macaroni, french fries and chicken nuggets.
Snacks
When children are active they can lose track of time and not realize they need nourishment until they begin to feel the physical effects of hunger. Although not necessarily healthy, typical snack foods are convenient and generally have enough sugar to give your child's body a rapid, though temporary, surge in energy. If nutritious snacks foods are readily available, children are more likely to accept them as an alternative to chips and soda. Savvy parents suggest keeping a shelf in the cupboard or refrigerator stocked with favorite fresh fruits, cheeses and whole-grain crackers. Single-serving yogurt is another option to assuage the hunger pains of a famished child.
References
- Meals Matter: Kids Healthy Eating Tips
- Helpguide.org: Nutrition for Children and Teens
- Kids Health:Explore the Food Guide Pyramid
- Meals Matter: Smart Snacking Tips For Children
- American Heart Association: Dietary Recommendations for Children
- Educators Journey into Nutrition Education: Breakfast at School - Fast and Healthy Food for Thought Prepared Foods
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