1. Eat Fruits & Vegetables
Fruits and vegetables provide the vitamins, minerals and other nutrients children need to grow and stay healthy. They’re also a great source of fiber, which is essential for healthy digestion and weight control.
Boost children’s intake of these foods by serving a variety at each meal and snack. For children ages 1 to 3 years, their recommended intake is a cup of fruits or vegetables at each meal; for older kids, it’s about 2 cups per day.
Keep fresh fruit, individual boxes or baggies of whole-grain cereal, yogurt and trail mix on hand to offer kids at snack time. They’ll be glad to have nutritious choices they can easily reach when hungry. And they’ll also be more likely to eat what’s left over. This will help them cut down on their sugary snacking habits. It will also help them build a positive relationship with food and their body.
2. Eat Whole Grains
They’re also a great source of energy, which supports kids’ physical and mental development.
Whether it’s for breakfast or lunch, incorporating whole grains into family meals is easy! Start with simple dishes like a healthy egg white and sausage sandwich on a whole grain roll, or a bowl of oatmeal topped with fresh fruit.
Whole grain breads can be used to make wholesome sandwiches or a tasty salad, and brown rice and quinoa add flavor and nutrition to soups, stews and stir-fries. You can also use whole grain flour to substitute white flour in recipes. The key is to be creative and try new whole grain alternatives until you find one your family enjoys!
Healthy Eating Tips For Kids - Achieving Optimal Wellness
3. Eat Lean Meat
According to a study of US kids and their parents, a well-executed three-course meal with plenty of lean meat, whole grains and fruits and veggies is the secret to a healthy lifestyle. Despite their best efforts, many of them are still obese or overweight at a young age, putting them at risk for a host of health related ailments. Getting your child on the right track requires an honest and forthright conversation about their food choices, as well as a little nudge in the right direction. This is easier than you may think, as most kids are happy to oblige when given the chance.
4. Eat Healthy Fats
Choose lean proteins such as chicken breast, turkey, fish, and low-fat milk. They provide protein and iron, which are essential for brain and nerve development in children. They also contain omega-3 fatty acids that can help to improve memory and eyesight. Keep saturated fat intake low, as it can increase the risk of heart disease and high cholesterol levels. Avoid trans fats, which are often found in fried and takeaway foods. Make sure your child's diet includes a variety of fruits, vegetables and whole grains. They are also a good source of fiber, vitamins and minerals. They also contain antioxidants. They are a great addition to any healthy meal.
5. Eat a Balanced Meal
Eating a balanced meal is one of the most important ways to make sure kids get all of the nutrients they need. The right balance of fruits, vegetables, whole grains, lean meats and dairy products can help kids grow up strong and healthy.
Proteins are also an essential part of a kid’s diet, providing them with the amino acids they need for proper development. Nuts, beans, peas, meat, fish and eggs are all rich sources of proteins.
Children should be introduced to the concept of a balanced meal early on in life so they can learn to eat well for the rest of their lives. This will help them stay healthy and happy, Rachna Mehra MD says.
6. Eat Healthy Snacks
A snack can be a great way to fill kids up and keep them from overeating at their next meal. Choose snacks that contain a mix of protein, fiber, and carbohydrates.
Snacks should also be a good source of healthy fats. For example, a peanut butter sandwich on whole grain bread with sliced cucumbers is a healthy option that will help keep your child feeling full until their next meal, says Katie Ferraro, RDN, author of Eat Right.
A snack can also be a great way to fit in fruits and vegetables, which are important sources of nutrient-rich foods. But make sure to pack them in a lunch box so they’re accessible, says Dietitian Jill Castle.
7. Eat Healthy Dessert
The most important thing is that kids learn to eat intuitively and make their own decisions about what and how much they eat. Eating intuitively allows kids to feel full, which helps prevent overeating later in life.
Ultimately, healthy eating is a family effort. It’s up to parents to set the tone for their children by modeling positive habits and encouraging them to eat foods that are good for them.
8. Eat a Healthy Breakfast
Eating a healthy breakfast is important for kids. It provides a steady supply of energy that will help your child focus and learn for the day ahead.
The perfect breakfast is made up of carbohydrate-rich foods like fruits and whole grains, and a protein/fat source to sustain this energy flow until lunch.
It's also a good idea to include a small serving of dairy (milk, cheese or yogurt) in the morning as it will help keep their blood sugar levels stable.
A recent survey by General Mills found that many parents are concerned about preparing nutritious breakfasts for their families. But a few budget-friendly tips can help make it easier to bring healthier options to the table in ways that fit your family's needs and preferences.
9. Eat a Healthy Lunch
A healthy lunch will help them maintain energy, focus on their work, and stay hydrated. Pack a lunch that includes a protein, starch, fruits, and veggies, according to Dietitian Kacie Barnes.
She recommends hard-boiled eggs for her kids' lunch boxes, as they contain protein and iron. Add a citrus fruit like orange slices and raisins for even more nutrition.
10. Eat Healthy Dinner
Dietitian Terence Boateng, who works one-on-one with children as well as in a group setting, recommends that parents get their kids involved in the kitchen whenever possible. This will encourage them to feel that they have a part in the process of preparing their meals and snacks.
He also suggests serving small portions of a new food item to make it less overwhelming. This can help avoid fights over what a child won’t eat.
Talk to your kids about the nutritional content of foods and why it matters to their overall health. This will give them a sense of ownership over their own diet and will likely encourage them to continue eating healthier choices as they grow older.
