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