Child development and health are intricately linked to nutritional wholesome foods. Kids need essential nutrients to support tissue growth and bodily functions. A nutritious diet can influence brain development, behavior, and help prevent childhood diabetes and obesity.
But what should you include or exclude from your child’s diet? How does a balanced plate benefit health, and do children’s nutritional needs change with age? This article answers these crucial questions.
Understanding Healthy Eating
Healthy, balanced eating involves regularly providing your kids with nutritious meals. American physicians recommend fruits, vegetables, lentils, beans, whole or high-fiber grains, and dairy products like milk, cheese, and yogurt for children.
Children under two should consume full-fat milk, while older kids and teens should opt for low-fat options. It’s important to limit added sugar, salt, and saturated fat. Encourage drinking water as a priority on the picky food list. Children should avoid diets high in saturated fat, added salt, and sugar, and be encouraged to choose water over sugary drinks.
Age-Based Daily Calorie Intake
Calorie needs vary by age and gender. Although your child’s doctor might provide specific recommendations, general guidelines include:
- Ages 2-3: 1,000-1,400 calories/day
- Girls 4-8: 1,200-1,800 calories/day
- Boys 4-8: 1,200-2,000 calories/day
- Girls 9-13: 1,400-2,200 calories/day
- Boys 9-13: 1,600-2,600 calories/day
- Girls 14-18: 1,800-2,400 calories/day
- Boys 14-18: 2,000-3,200 calories/day
Encouraging A Balanced Diet
Make eating enjoyable rather than a chore. A healthy balanced plate /meal can be achieved with these five tips:
- Incorporate a variety of colorful fruits and vegetables to provide a range of nutrients while making meals visually appealing.
- Lead by example. Parents should embrace and enjoy wholesome foods themselves, showing kids that healthy eating is valuable and fun.
- Enhance mealtime by being creative in the kitchen. Enjoy cooking, personalize dishes, and craft artistic meals. Allow kids to explore different flavors and textures.
- Empower children to choose their meals from a well-prepared selection. Involve them in decision-making!
- Include children in grocery shopping. Explore the origins of fruits and vegetables, and empower your child to select healthy foods at the store.
A Balanced Diet Plan For Children
Government and nutritionists have developed guidelines to help parents choose the right wholesome foods for their children. Here are suggestions based on food research for different developmental stages, including infancy and early childhood.
Nutrient-Rich Foods
Daily balanced plate plans should include the following nutrition types:
Fruits and Vegetables
Incorporate a variety of fruits and vegetables in your child’s daily diet to promote good health.
Grain-Based Foods
Opt for wholesome foods like pasta, rice, quinoa, cereals, and breads. Choose whole grains or high-fiber options for energy.
Protein
Proteins in balanced plates support growth and tissue repair. Include lean foods like soy products, seafood, poultry, nuts, seeds, and beans.
Dairy
High-calcium wholesome foods like yogurt, cheese, and milk are essential for strong bones. If your child is allergic to dairy, choose calcium-fortified non-dairy alternatives like soy or almond milk.
Stay Hydrated
Water is crucial for maintaining energy levels and aiding physical and mental growth. Encourage water consumption alongside the picky food list.
Consider Energy Needs
Ensure children and teens consume enough wholesome food for their height and age to maintain a healthy weight. Regular physical activity and growth monitoring are also essential.
Limit Unhealthy Foods
Avoid meals high in salt, sugars, and unhealthy fats. Examples include sweets, soda, pizza, and fried foods. Plan “occasional” meals for special events, but keep them limited.
Benefits Of A Healthy Diet For Kids
Promotes Growth
Physical growth is rapid in early childhood, requiring adequate nutrition to support energy and nutrient needs. Foods rich in calcium and other micronutrients from the picky food list can enhance bone and muscle development.
Promotes Brain Development
Parental food choices can impact brain development. Poor nutrition can lead to learning difficulties and lower IQ. Proper nutrition ensures sufficient energy, vitamins, minerals, and macro nutrients for brain and body growth.
Prevents Obesity
Healthy eating habits are crucial for preventing obesity. At least one in three children is overweight or obese, increasing their risk for chronic conditions later in life. Providing healthy food choices and modeling good eating habits are key strategies.
Encourages Healthy Choices
Exposing your child to a variety of nutritious options from the picky food list teaches them to make healthier lifestyle choices, supporting growth and development. Consult your child’s doctor if you have concerns about their development.