A healthy diet gives kids the nutrients they need to learn, play and grow. It also helps protect against malnutrition, which can lead to diseases and disabilities in early childhood, and noncommunicable disease (NCDs) such as heart disease, diabetes and obesity later in life.
The best way to eat well is to plan meals and snacks. This helps control calories, sodium and sugar. It also makes it easier to avoid unhealthy foods.
Plan meals and snacks to include a mix of protein, complex carbohydrates, fiber and small amounts of fat. Try adding vegetables and fruit to most meals, including breakfast. Include whole grains and limit refined foods like white bread, pasta, rice and crackers. When eating out, choose salads topped with chicken or fish instead of fries; ask for sauces and dressings on the side; and order grilled food rather than fried.
Make it a goal to eat at least five servings of fruits and vegetables per day. This can be in the form of fresh, frozen or canned fruits and vegetables. Kids can get the most nutrients from fresh, dark leafy greens and peppers. When choosing canned fruits and veggies, opt for those that have no salt added.
Limit sugary drinks, especially soda and fruit-flavored juices, and drink water or low-fat milk. Avoid high-fat, fatty meats and use skinless poultry or beans as sources of protein.
Eat at least three servings of dairy each day. This includes low-fat or fat-free yogurt, milk and cheese. Try to eat more calcium-rich foods like yogurt with berries or fortified cereals.
Add protein from beans, lentils, tofu, soy milk, quinoa and other plant-based proteins to most meals. Add to soups and stews, omelets, salads and dips or eat as a snack.
Eating a variety of foods provides all the nutrients you need, including vitamins, minerals and fiber. Plan to eat foods rich in vitamin A, such as sweet potatoes, winter squash and spinach; Vitamin C, such as acai berries, strawberries, grapefruit and broccoli; and potassium, from bananas, apricots, cantaloupe and peaches.
Involve kids in grocery shopping and meal preparation to help them learn about healthy choices. Encourage them to read the Nutrition Facts label and compare food packages. Try to get everyone together for meals at regular times. If that’s not possible, make time for healthy snacks.
