A healthy diet for children should involve a variety of nutrient-rich foods from different food groups, with limited consumption of foods high in fat, cholesterol, salt and sugar. Children must get adequate amounts of calcium for developing bones and teeth. In conjunction with eating well, physical activity is important for healthy development.
Helping Children Eat Well
The National Institutes of Health (NIH) suggests ways to incorporate healthy foods into your child's diet. These include letting your child decide whether or not to eat and how much to eat; serving new foods more than once even if they're not tried at first; limiting fat, salt and added sugar in cooking and in prepared foods; eating family meals together; letting children have occasional treats such as fast food; and making sure your child eats breakfast every day. A balanced diet should include a wide variety of foods, such as grains, vegetables and fruits, low-fat dairy products, and lean meat or beans.
Calcium-Rich Foods
Good dietary sources of calcium for children include dairy products, calcium-enriched soy- and rice-based drinks, baked beans, navy beans, great northern beans, black turtle beans, broccoli, collard greens, kale, mustard greens and brussels sprouts.
Snacks
In place of high-fat, high-sugar and high-salt snacks, the Centers for Disease Control and Prevention (CDC) suggests substituting easy-to-prepare, low-fat and low-sugar treats that are 100 calories or less, such as an apple or banana, blueberries, grapes, or cut up vegetables with a few tablespoons of hummus. The NIH suggests snacking on dried fruit and nut mix, fruits and vegetables, whole grain bread or crackers with low-fat spreads, pretzels or air-popped popcorn, fruit smoothies and cereal with low-fat milk.
Health Risks of Childhood Obesity
According to the NIH, "children who are overweight are more likely to become overweight adults." Health risks associated with obesity include type 2 diabetes, high blood pressure, heart disease and asthma. Obesity in children can cause depression, stress and low self-esteem. Helping children learn healthy eating habits will help them avoid these serious health risks.
Encourage Physical Activity
To maintain a healthy weight, in addition to following a prudent diet, children should maintain a certain level of physical activity. The CDC recommends 60 minutes or more of moderate-intensity physical activity most days of the week. This may include walking, swimming, dancing or playing. Sedentary activities such as watching TV should be limited to two hours or less per day.
Member Comments