A healthy diet helps children learn, grow and prevents a variety of health problems including diabetes, the National Institutes of Health report. Parents can help educate their children about the importance of nutritious eating and regular exercise and guide children toward a healthy lifestyle.
Nutriton Overview
The NIH says children should be offered five servings of fruits and vegetables per day. In addition, children require healthy sources of protein such as eggs, nuts and lean meats. Serve your child fiber-rich whole-grain breads and cereals, and grill, boil or steam food rather than frying it. Also, limit the amount of fast food or junk food your child consumes.
Kids & Calories
The American Heart Association says children should consume enough calories to support growth and development and to attain or sustain a healthy weight for their individual height and build. The AHA says calorie requirements needed by children range from 900 per day for a 1-year-old to 1,800 for an adolescent girl and 2,200 for a teenage boy.
Breakfast
According to Kids Health.org, children who take the time to eat a nutritious breakfast are generally healthier and more apt to take part in physical activities. Missing the first meal of the day can make kids feel irritable or tired. A balanced breakfast includes a combination of carbohydrates, including whole-grain cereals and breads, muffins, fruits; protein obtained through low-fat or nonfat dairy products, lean meats and eggs; and fiber--fruits, whole-grain breads, waffles and cereals.
School Lunch
Although the nutritional quality of school lunches has generally improved over the years, Kids Health.org. says some still exceed the recommended amount of fat.
Buying lunch at school may be the first time your child can use his own judgment on which foods to select. This can be a good opportunity to guide your child toward healthy choices. For example, go over the lunchroom menu with your child and encourage him to select meals that include whole grains, lean meats, fruits and vegetables.
You can also help your child pack a lunch with items such as pitas or wrap sandwiches stuffed with veggies or grilled chicken or turkey.
Dinner
According to Family Education.com, a healthy and tasty alternative to the traditional beef hamburger are less fatty turkey burgers. Steak fajitas are another nutritious and delicious option that contains vegetables, proteins and carbohydrates.
Healthy Snacks
Kids Health.org says children are more apt to eat what's easily accessible. That's why it's important to have fruits or cut up vegetable sticks on hand. You can also help your children create nutritious snacks that are fun to make such as celery topped with peanut butter and raisins.
