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