Nutrition
Nutrition is one of the cornerstones in the foundation of health. Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients such as vitamins, minerals, carbohydrates, protein and fat.
Consider these nutrient-dense foods:
Protein- Consider choosing seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
Fruits- Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, aim for 100% juice with little to no added sugar.
Vegetables- Consider serving a variety of fresh, canned or frozen vegetables — especially dark green, red and orange vegetables, beans and peas.
Grains- Consider choosing whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice.
Dairy- Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.
Aim to limit your child's calories from solids fats and added sugar, such as butter, cake, soda, etc. Look for ways to replace solid fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Oils are naturally present in olives, nuts, avocados and seafood.
If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's doctor or a registered dietitian.
