Children may not always know what or how much they need to eat to be healthy. But a proper diet filled with nutritious foods is essential for child development. Healthy eating can provide the energy children need to play and learn. In addition, it can help maintain a healthy weight. By giving a child healthy eating guidelines, a parent is encouraging a healthy eating style that may be carried on for the entirety of the child's life.
Meals and snacks
The United States Department of Agriculture (USDA) encourages parents to provide children 3 meals a day plus snacks. According to the American Heart Association, the amount of calories a child should ingest from meals and snacks depends upon their age. For example, a 9 to 13 year old child requires 1,600 to 1,800 calories a day. A child's activity must also be considered. More or less calories may be required depending on the physical activity level.
Variety of healthy foods
A wide variety of healthy foods should be eaten daily. As the KidsHealth website explains, fruits and vegetables should be included in every meal. Lean meats and other proteins like fish, beans, and eggs should be served often. In addition, whole-grain products should be worked into the daily menu. Foods rich in calcium like milk and yogurt are essential for bone growth. The kid's food pyramid can be used to determine how much of each food is recommended. Healthy foods and snacks should be found in a home's cupboards so that a child can make easy nutritious decisions when hungry.
Limit sugar and fat intake
KidsHealth encourages children to limit consumption of high fat and sugary foods. Even though they taste good, large quantities of them can cause serious health problems. Candy and fatty foods should not be forbidden, just provided in moderation so children do not feel deprived. Sugary drinks like soda and juice should be limited; instead children should drink water and low fat milk. Deep fried foods, which are high in fat, should also be eaten rarely. Baked or broiled foods are a healthy alternative.
Member Comments