| A healthy diet for children has enough | | | | pasta-should be the biggest part of your |
| nutrients for them to grow and have energy. | | | | diet, followed by several servings of fresh |
| The nutrients children need include protein, | | | | fruits and vegetables every day. And as you |
| carbohydrate, fat, vitamins, minerals, and | | | | 'climb' up the pyramid you get to dairy |
| fiber. The amount of nutrients your child | | | | products (milk, cheese, and yogurt) and meat, |
| needs changes as he grows. His nutrient needs | | | | fish, beans, nuts and eggs. And finally, |
| also depend on the amount of physical | | | | fats, oils, and sweets are at the very top of |
| activity he does every day. A healthy diet | | | | the pyramid-which means that you should eat |
| also limits unhealthy foods that are high in | | | | very little of these foods! |
| fat and sugar. | | | | |
| | | | If a snack is providing 25 percent of a |
| Nutrition for kids is in some ways similar to | | | | child's total calories, parents should aim |
| nutrition for adults. Everyone, regardless of | | | | for no more than 600 mg of sodium and between |
| age, needs the same types of nutrients - such | | | | 10 and 15 grams of fat per snack. Sugar is |
| as carbohydrates, protein, fat, vitamins and | | | | tough because nutrition labels don't |
| minerals - just in different amounts. | | | | distinguish between naturally occurring sugar |
| Children differ from adults in that they have | | | | and added sugar. You don't want to restrict |
| periods of rapid growth and development. | | | | sugar from whole fruits, veggies or skim or |
| | | | low-fat milk. For sugar, scan the ingredient |
| Get children involved at mealtimes - younger | | | | list and steer clear of snacks with high |
| children in particular are far more likely to | | | | fructose corn syrup in the first few |
| eat something they've made themselves so let | | | | ingredients. |
| them help you cook healthy meals such as | | | | |
| fishcakes, homemade burgers, fruit muffins, | | | | Infant formula is the only alternative to |
| whole meal scones, smoothies and sandwiches. | | | | breast milk. Cow's milk is not suitable as a |
| Meanwhile, encourage teenagers to eat with | | | | main drink in the first year. Infant formula |
| the family. | | | | at reduced prices is available for babies |
| | | | under one year old in families on a low |
| Take a look at what the whole families are | | | | income. It is recommended that you breastfeed |
| eating - kids rarely have bad eating habits | | | | your baby for the first six months of their |
| on their own so if your child is gaining too | | | | life, after which they will start to need |
| much weight, it's unlikely the rest of the | | | | more than just milk. This is the time to |
| family is having a healthy diet. If this is | | | | begin gradually introducing non-milk foods, a |
| the case, encourage a healthy, balanced diet | | | | process called 'weaning'. |
| for everyone. | | | | |
| | | | Keep healthy food at hand. Children will eat |
| Limit fat intake by avoiding deep-fried foods | | | | what's readily available. Keep fruit in a |
| and choosing healthier cooking methods, such | | | | bowl on the counter, not buried in the |
| as broiling, grilling, roasting, and | | | | crisper section of your fridge. And have an |
| steaming. Choose low-fat or nonfat dairy | | | | apple for your own snack. "Your actions |
| products. | | | | scream louder than anything you will ever |
| | | | tell them," says Sothern. Remember, your |
| The foods that make up the widest part of the | | | | child can only choose foods that you stock in |
| pyramid's base-breads, cereals, rice and | | | | the house. |