How to Guide Your Kids to Eat Healthy Foods
It isn’t enough to tell your kids to eat the veggies on their plate. If you don’t explain it to them what they are for, they will just brush it off and eat what is most visually appealing to them.
As a parent, it is your responsibility to know which nutrients your children needs and the amounts of it.
The nutrition for children is based on similar principles as the nutrition designed for adults. Each person needs the same kind of nutrients, such as carbohydrates, minerals, vitamins, fats, and protein. When it comes to children’s diet, the amount they need to take in of those above is different between ages.
At this point, you’ve got to ask what the best formula that will fuel your kid’s development and growth is? Below are some nutrition basics both for boys and girls of varying ages. Keep in mind that they are based on the diet for Americans. This means that it will be your responsibility in adjusting your child’s nutrition depending on where you live.
Add these foods filled with nutrients in your child’s daily meals:
Fruits – Encourage your kid to eat different fruits daily. It doesn’t have to be fresh all the time. It should be varied from fresh, dried or canned fruits. As much as possible, avoid feeding them fruit juices. If you want to let them drink fruit juice, make sure they are made fresh from the fruit. This means that it is 100 percent juice and that there are no added sugars. Make sure you limit the servings, too. Find a canned fruit that says it is packed with its juice or has light juice. This means that it has low sugar content. Take note that one-fourth cup of dried fruit is equivalent to one cup of fruit. When they are consumed excessively, they can transform into added calories.
Protein – go for lean meat, poultry, seafood, beans, eggs, peas, soy products, seeds and unsalted nuts.
Grains – go for whole grains like oatmeal, whole-wheat bread, quinoa, popcorn, wild rice, or brown rice. Limit your child’s intake with grains such as white bread, rice, and pasta.
Vegetables – Serve your child a variety of frozen, dried, canned or fresh vegetables. Your main aim here is to give them a variety of vegetables, like orange, red and dark green peas and beans, starchy and many others every week. When you choose frozen or canned vegetables, go for those with low sodium content.
Dairy – Encourage your kid to drink and eat low-fat or fat-free dairies such as cheese, yogurt, milk or fortified soy drinks.
The main point here is that you limit your child’s calorie intake from the following:
Trans and saturated fats – limit the intake of saturated fats. These are fats coming from animal sources such as full-fat dairy products, poultry, and red meat. Find ways or alternatives to saturated fats with nut and vegetable oils, which give vitamin E and essential fatty acids. The healthier fats are present naturally in seafood, avocados, nuts, and olives. Limit the number of trans fats by avoiding those that contain hydrogenated oil.
If you are confused as to how much is the amount that you should give your kid in every food suggested above, there are dedicated websites that provide information on the right amount children should get in every meal. But the best source is the nutritionists since every person has their own needs when it comes to proper nutrition.