A healthy diet includes a variety of foods from all the major food groups and provides nutrients needed for good health. It also limits unhealthy foods and beverages. This includes limiting sugar, salt and saturated fats, as well as avoiding trans-fats. The diet also includes plenty of vegetables and fruits, low-fat dairy, lean protein, beans, legumes and nuts and whole grains.
It’s important to get enough dietary fiber, calcium and iron. It’s also a good idea to drink water to stay hydrated.
Incorporating more vegetables and fruits is a simple way to make sure kids are getting the vitamins and minerals they need. Fruits and veggies are low in calories but provide many essential nutrients, including potassium, vitamin A and folic acid. Some examples of easy ways to incorporate vegetables and fruits into a meal include adding them to salads, serving soups made with lots of veggies, or making fruit smoothies. It is also helpful to keep washed, cut vegetables and fruit in the refrigerator for quick snacks.
Aim to fill half your plate with veggies, such as peppers, leafy greens and cruciferous vegetables (broccoli, cauliflower and brussel sprouts). Add beans and legumes to meals or use them in place of meat at one or two meals per week. Try to eat whole grains at least twice daily, such as brown rice, barley, quinoa and multigrain bread.
When it comes to lean protein, look for poultry and fish, which are lower in fat than red meat. If you do eat red meat, choose cuts that contain the word loin or round, which are lower in fat than rib or shoulder cuts. Eggs, dairy, nuts and beans also are excellent sources of protein.
Try to limit sodium intake, as it can lead to high blood pressure. You can reduce sodium by eliminating processed foods, reading labels and using cooking methods that are less salty, such as roasting or baking instead of frying.
Swap salty sodas and sugary juices for water, lower-fat milk and non-sweetened iced tea and coffee.
It’s also important to give kids plenty of opportunity for physical activity. This helps prevent obesity and promotes heart health and brain development. It’s also a good time to limit the amount of time they spend on electronics, such as television, video games and tablets.
Teach children how to read a nutrition label and help them learn about the different food groups. If possible, involve kids in planning and preparing meals. This will allow them to be more interested in the food they are eating and may encourage them to develop a taste for healthier options. Kids are also more likely to eat the foods they have helped prepare. Skip the clean-plate club and let kids stop eating when they are full. This will teach them to listen to their body signals and to eat more slowly. It will also help them to avoid overeating later in the day.
