ehealthyland.com

Make sure every bite your child eats is as nutrient dense as possible. Allowing them to fill up on non-nutritive calories (like too much juice for instance) can displace the nutritious foods they would have otherwise eaten.Choose whole grains and whole grain products (breads, pastas, brown rice, bulgur, oatmeal) instead of refined grain products.Limit access to “junk” foods, but provide some alternative sweet options. Making all sweets forbidden may only intensify a child’s attraction to them.

It is important to eat whole grains though. In fact, according to the food pyramid, at least half of the grains your kids eat should be whole grains.Eating whole grains have many health benefits, including reducing the risk of heart disease, constipation, and obesity.

To get your kids to eat more whole grains, it can first help to learn which foods count as whole grains, including:

1.Whole wheat tortillas
2.Whole wheat pasta
3.Whole wheat bread
4.Popcorn
5.Many whole grain breakfast cereals
6.Oatmeal
7.Brown Rice

These and some other foods that have ‘whole wheat,’ ’100% whole wheat,’ or ‘whole oats,’ etc. as the first ingredient are whole grain foods.

White bread, white rice, corn tortillas, flour tortillas, and pasta, are made with refined grains, which have much of the fiber, vitamins and nutrients removed. Although some of the vitamins are then added back in, the fiber isn’t, and these enriched grains still aren’t as healthy as whole grains.

To get your kids used to eating whole grains, start early, introduce a few at a time, and keep trying.

It is important to maintain good nutrition practices throughout life. Know that the best provider of nutrition in infants is breast milk. Not only does it promote growth, bit it also helps make the immune system
stronger. Babies that are not breast-fed aren’t left out. There are several formulas out that supply just the right amount of nutrients similar to these in breast milk.

Growing up, good nutrition in children over two is quite the same as for adulthood. Two-year olds consume a variety of foods that contain carbohydrate-rich grains and fruits and vegetables, a good source for minerals, fiber, and energy. Other foods like dairy products, lean meats, poultry, eggs, and nuts also contribute to growth and development.

Adolescents require extra nutrients to support growth spurts. Growth spurts in girls start at age 10 or 11, peak at 12, and end at 15. Boys begin at 12 or 13 years of age, peak at 14, and end at 19. Iron and calcium (1200 milligrams daily) are important in building healthy bones. A calcium-rich diet can avoid osteoporosis in later years and by eating 3 servings daily from the milk, yogurt and cheese groups, a calcium-rich diet can be met.

To ensure a functional day at school, make sure your child eats at least three times a day, starting with breakfast. Children usually can’t eat large meals at one time, so for lunchtime, pack a nutritional, but filling, snack along with lunch to hold your child over until he gets home.

For children, whose bodies are still developing and who may consume a limited variety of foods compared to most adults, many experts recommend paying special attention to potential dietary weaknesses that may come from consuming only plant-based foods.

Nutrients to keep tabs on include: protein, iron, B vitamins, zinc, iodine and essential fatty acids, as well as calcium and vitamin D.

Remember, eating vegetarian doesn’t automatically mean healthy eating. Help your child identify their favorite nutrient dense foods for optimal health.

Incoming search terms:

• nutrition food
• child eating nutritious foods
• food and nutrition
• healthy food kids