You want to get healthy diets for kids, but do you know which nutrients are necessary for your kids and in what amounts? Here's a quick overview.
1. Nutrition for kids
Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients - such as protein, vitamins, minerals, carbohydrates, and fat. Children, however, need different amounts of specific nutrients at different ages. Consider these nutrient-dense foods:
- Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
- Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits - rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice without added sugars and limit his or her servings.
- Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.
- Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.
- Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.
- Fat. We should regularly choose foods with healthy unsaturated fats (such as fish, nuts, seeds, and healthy oils from plants), limit foods high in saturated fat (especially red meat), and avoid unhealthy trans fats (from partially hydrogenated oils).
2. Daily dietary guideline for kids
The parents should limit child's calories from:
- Added sugar. Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars (such as brown sugar, corn sweetener, corn syrup, honey and others).
- Saturated and trans fats. Limit foods high in saturated fat (especially red meat, poultry and full-fat dairy products), and avoid unhealthy trans fats (from partially hydrogenated oils).
So what's the best formula to fuel your child's growth and development? Check out these nutrition basics based on the latest Diets for Boys and Girls at various ages.
(* Calories and Dairy depend on growth and activity level)
3. 4 tips for healthy diet
Following some basic guidelines can help you encourage your kids to eat right and maintain a healthy weight.
- Parents control the supply lines. You decide which foods to buy and when to serve them. Though kids will pester their parents for less nutritious foods, adults should be in charge when deciding which foods are regularly stocked in the house.
- Kids do as you do. Be a role model and eat healthy yourself. When trying to teach good eating habits, try to set the best example possible. Choose nutritious snacks, eat at the table, and don't skip meals.
- Rewrite the kids' menu. When eating out, let your kids try new foods and they might surprise you with their willingness to experiment. You can start by letting them try a little of whatever you ordered or ordering an appetizer for them to try.
- Quit the "clean-plate club." Let kids stop eating when they feel they've had enough. Lots of parents grew up under the clean-plate rule, but that approach doesn't help kids listen to their own bodies when they feel full.
4. 6 Diet Plans for kids
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6 Diet Plans for kids Note: This menu is planned for a four-year-old child who weighs approximately 36 pounds (16.5 kg).1 teaspoon = 1⁄3 tablespoon (5 mL) 1 ounce = 30 mL 1 tablespoon = ½ ounce (15 mL) 1 cup = 8 ounces (240 mL) |
This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.
The adults need to do make sure that we are preparing healthy diets for kids and eventually they will learn to love and eat healthy food.
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