According to the U.S. Department of Agriculture (USDA), "A recent Institute of Medicine report commissioned by USDA showed that, on average, American children between the ages of 5 and 18 consume about 720 to 950 empty, discretionary calories per day--several times more than recommended." Facts like these can be alarming, but there are steps you can take to improve the overall nutritional health of your child.
Step 1
Eat a colorful diet. Everyday, you set an example for your children, and your diet will likely determine theirs. Don't expect your children to eat their veggies if you don't. Eat plenty of fresh fruits and vegetables---the brighter the better--as they are packed with nutrition. Variety is best as well. Your child's palette will tolerate more food as she ages.
Step 2
Choose healthy snacks. Fruits and vegetables will be tolerated by your child if they are prepared "kid friendly." Be creative; make fruit smoothies, mix fruit with jello or create "fruit faces" on paper plates.
Step 3
Choose 100 percent fruit juice. Stay away from sodas and Kool-Aid because they offer your child no nutritional value. Keep Kids Healthy.com states, "Although eating whole fruit is better because it also has fiber, 4-6 oz of 100% fruit juice for children 1-6 years old and 8-12 ounces for older children is an easy way to 'eat' 1-2 servings of fruit."
Step 4
Pack a cold lunch. While improvements are being made to many school lunch programs reports the USDA, some school don't meet the U.S. requirement for total fat, which is 30 percent or less of total meal calories. Packing your child a cold lunch keeps you in control of what they are eating and what's in it. Pack things that are healthy and you know your child likes.
Step 5
Supplement your child's diet. If your child is a picky eater, don't be afraid to add a nutritional supplement or vitamin-packed drink like Pediasure to your child's diet. Ask your doctor or nutritionist for one that suites your child's needs.
Things You'll Need
- Fruits
- Vegetables
- Nutritional supplements
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