Healthy diet for kids
Kids’ nutrition is based on the same concepts as adults’ nutrition. The same kinds of nutrients, such as vitamins, minerals, carbohydrates, protein and fat, are essential for all. However, children require varying quantities of specific nutrients at different ages.
So what’s the best recipe for fueling the growth and development of your child? Centered on the new Dietary Recommendations for Americans, review these nutrition basics for girls and boys at different ages.
Consider these foods which are nutrient-dense:
About protein: Pick fish, lean meat and poultry, eggs, beans, peas, soy products, and nuts and seeds that are unsalted.
Yeah. Fruits: Instead of fruit juice, encourage your child to eat a variety of fresh, canned, frozen or dried fruits. If your child drinks juice, make sure that it’s 100% sugar-free juice and limit his or her servings. Look for canned fruit that says it’s light, meaning it’s low in added sugar, or packed in its own juice.
Bear in mind that a quarter of a cup of dried fruit is considered as one cup of fruit equal. Dry fruits will add additional calories when eaten in excess.
The veggies: Serve a selection of vegetables that are fresh, canned, frozen or dried. Every week, try to supply a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others. Look for lower-sodium alternatives when buying canned or frozen vegetables.
With grains: Choose whole grains, such as bread with whole wheat, oatmeal, popcorn, quinoa, brown or wild rice. Limit the inclusion of processed grains like white bread, pasta and rice.
Dairy: Can encourage your child to eat and drink dairy products that are fat-free or low-fat, such as milk, yogurt, cheese or fortified soy drinks.
Aim to restrict calories for your child from:
Sugar added: Restrict added sugars. Added sugars are not naturally occurring sugars, such as those in fruit and milk. Brown sugar, corn sweetener, corn syrup, honey and others are examples of added sugar.
Trans and Saturated Fats: Limit saturated fats such as red meat, poultry and full-fat dairy products, which mostly come from animal food sources.
Look for ways to substitute vegetable and nut oils for saturated fats, which include essential fatty acids and vitamin E. In olives, almonds, avocados, and fish, healthy fats are also naturally present. Limit trans fats by avoiding partially hydrogenated oil-containing foods.
For kids, healthy eating has many advantages. It is capable of:
- Stabilize the energy resources of them.
- Enhancing their minds.
- And their moods out there.
- Enable them to maintain a balanced weight.
- Helping to avoid mental health problems. Depression, anxiety, and ADHD.
Plus, maintaining a healthy diet and focusing on nutrition are some of the easiest and most effective ways to prevent the incidence of disease. Good eating also can help to prevent many chronic illnesses. That include obesity, heart disease, high blood pressure, and type 2 diabetes. In about half of all Americans, there is one or more of those diseases.
Road to enhanced health:
There are many ways you can teach your children and encourage them to eat healthily. By:
Start your breakfast with
Eating a healthy protein breakfast is a perfect way for your child to begin their day. Protein will help them last longer to be fuller. This could also help teens lose weight.
Mornings can be very hectic. For a wholesome, on-the-go meal, try one of these:
- Sandwich with egg on whole-wheat bread.
- Yogurt from Greece.
- On whole-grain toast, peanut butter.
- Eggs, toast, and an apple are hard boiled.
Make a priority for mealtimes
It is an important part of developing good eating habits to sit down at the table as a family. It’s more than just dining together, though. Meal times are also an occasion for:
- Provide comfort for your children. Kids are thriving on a schedule. Knowing that they regularly have dinner or other meals with their families makes them feel comfortable.
- Speak to your children. Display interest in what is happening in their lives. Tell them what’s happening to you. Create stronger relations among the members of your family.
- Track their habits of feeding. Older children and teens spend more time dining at school or at the homes of relatives. Using this time to watch what they eat and how. To promote healthier habits, see if there is something you can do.
- For your kid, set an example. Your child will eat better, too, if you plan and eat nutritious foods yourself. Stop calorie-counting obsessives. Don’t talk about yourself negatively. The same attitude could be adopted by your kids. This could lead him or her to experience problems with body image or negative food associations.
Get children interested
- Have your children help you shop for food and pick the food you want to consume. Teach them how to read the label of a food so that they know the nutrition of the food they select. They will help prepare meals as well and take some pride of what they eat.
- Planting a garden is another fun way to get your child interested. Growing some of your favorite fruits, vegetables, and herbs will teach important lessons to children. It is rewarding to grow, sustain, and harvest your own food. For children and adults alike, it can be a rewarding experience.
Make minor changes to healthy foods
You don’t need to overhaul the whole meal schedule. Just find in your fridge or pantry a few alternatives to unhealthy products. Start adding in more slowly until you have embraced healthy food choices. Simple swaps to make provide examples of:
|Whole milk||Low-fat milk|
|Soda||Water or flavored sparkling water|
|White bread||Whole wheat or whole grain bread|
|Ice cream||Homemade smoothie|
|Cream-based salad dressings or pasta sauce||Oil-based dressings or vegetable-based pasta sauce|
|Potato chips||Baked chips or nuts|
In many foods, sugar occurs naturally. Fruits, vegetables, grains, and dairy products are among these. From these ingredients, we get all the sugar we need.
There’s extra sugar to many foods. All this extra sugar, at best, just adds empty calories to our diets. At worst, hyperactivity, mood disorders, obesity, and type 2 diabetes may lead to.