The key to a healthy diet is to include foods from all food groups, in the right amounts. Eating a variety of healthy foods helps ensure children get all the nutrients they need for healthy development.
Kids should eat plenty of vegetables, fruit, lean protein, and whole grains at each meal and snack. Aim for a minimum of two servings of vegetables and four to five servings of fruit per day. Vegetables can be eaten fresh, frozen or canned and should be a mix of colors to provide all the vitamins and minerals needed. Choose vegetables and fruits with little or no added sugars and use the Nutrition Facts label to find low-sodium options.
Lean proteins are a good source of energy, and children should eat poultry, fish, beans and peas, nuts, and seeds. Serve them on salads or in wraps and on whole-grain breads or pasta. Try to avoid red meat and opt for lean poultry, pork or beans instead. Add vegetables and whole grains to these meals, or try making a soup from scratch.
A healthy diet limits salt and sugars and includes moderate levels of fat. Limiting fried foods, adding veggies and using healthier cooking methods (steaming, roasting and grilling) will help reduce saturated and trans fats. A healthy diet also encourages the use of vegetable oils (like olive and canola) as well as nuts, seeds and fatty fish (like salmon, trout, tuna and sardines) for a good source of unsaturated fats.
Saturated and trans fats raise cholesterol and can lead to heart disease and stroke, while the beneficial unsaturated fats can lower cholesterol and promote a healthy balance of gut microorganisms. Try to make half your child’s plate vegetables, and include beans, peas or other plant-based sources of protein rather than animal proteins.
Limiting snacks, including those high in fat and added sugars, will help kids eat less at meals and feel full. Instead of junk foods, offer low-fat or nonfat dairy, yogurt, milk fortified with calcium and other nutrients, as well as fruits and veggies. Offer water, low-sugar soft drinks and limited-calorie flavored waters at home, and replace sugary beverages with these choices when eating out.
Having nutritious snacks on hand will help your child avoid hunger between meals and make better food choices. Parents should control which snacks are regularly stocked at home and should only buy less-healthy options as “once-in-a-while treats”. Kids won’t be hungry if they are allowed to eat a treat at snack time once or twice a week. This allows them to learn that they can eat unhealthy foods in moderation. It also teaches them to savor these foods and have a healthy relationship with food in the future. For more information, click the links below to view age-appropriate nutrition guides.
