According to the National Institutes of Health (NIH), a healthy diet not only helps children grow and learn, it also reduces the risk of obesity and diseases linked to being overweight, including diabetes. The NIH has established nutrition guidelines for kids that restrict junk food while providing as assortment of healthy alternatives. In addition, the Mayo Clinic has advice to help ensure that children get adequate nutrition without struggling to get them to eat properly.
Fruits and Veggies
The NIH says children should ideally eat five servings of fruits and vegetables each day. The Mayo Clinic says kids may more willingly eat these foods if they are served in an inviting manner. For example, try serving carrots, broccoli or cauliflower with a tasty sauce or dip. You can also mix chopped broccoli or green peppers into spaghetti sauce, sprinkle a fruit topping on cereal, or mix vegetables into soups or casseroles.
Protein and Fiber
Healthy sources of protein, such as lean meat, nuts and eggs are also important elements of a child's diet, according to the NIH. Kids should eat plenty of whole grains and cereals due as well to their high fiber content. The Mayo Clinic says your children may be more eager to eat these healthy food items if you include them in the selection process at the grocery store. Refrain from buying foods that you don't think are healthy for your child. You can also make your child part of the food preparation process at home by asking them to rinse vegetables or set the table.
Teaching Healthy Choices
The NIH suggests restricting fast food and junk food from your child's diet. When preparing meals at home try grilling, broiling or steaming food rather than frying. Offer your child a glass of milk or water instead of soda pop or sugary fruit drinks. The Mayo Clinic suggests consistently offering your child healthy meals until they becomes familiar and favored over other less nutritious choices.
Fat Intake
The American Heart Association (AHA) recommends keeping total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age. After age 4, the percentage should drop slightly to between 25 to 35 percent of calories until age 18. The AHA says most fat should come from fish, nuts and vegetable oils.
Don't Force It
According to the Mayo Clinic, you can avoid a power struggle with your child if you don't insist that he clean his plate. Young children may want to experiment with a new food by touching or smelling it and perhaps putting a small amount into their mouths and taking it back out. The Mayo Clinic says it may take some time a child to become comfortable with a new food and may need repeated exposure before she is willing to try it. You may want to use a cookie cutter to cut foods into fun shapes to encourage interest.
Dessert Options
Withholding dessert can send the message that it is a reward or a treat and therefore the best food. The Mayo Clinic says this may only intensify your child's craving for sweets. One option is to serve dessert only a couple of nights a week or offer more nutritious desserts such as yogurt or fruit.
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