Leena Watts
A child's diet is extremely important for their health, growth, and development. Eating healthily in childhood reduces a child's chance of developing chronic diseases such as heart disease, type 2 diabetes, obesity, and some cancers later in life. It can also positively impact their mood and energy levels. A child's diet should include foods from all five food groups: fruits, vegetables, grains, proteins, and dairy. It is also important to limit foods that are high in sugar, saturated fat, and salt. Parents can encourage healthy eating habits by planning meals, involving children in meal preparation, and setting a good example by eating healthily themselves.
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What You'll Learn
Include fruits and vegetables
Fruits and vegetables are essential components of a healthy diet for children. They provide essential vitamins, minerals, and dietary fibre, which are crucial for a child's growth and development. Here are some ways to include more fruits and vegetables in your child's diet:
Make Fruits and Vegetables Easily Accessible: Keep a variety of washed and cut fruits and vegetables, such as apples, bananas, carrots, and celery, within easy reach for your children. This encourages them to choose these healthy options when they are hungry.
Offer Fruits and Vegetables as Snacks: Children often enjoy snacking, so provide them with healthy options like fruit salads, vegetable sticks with hummus, or whole-grain crackers with peanut butter and sliced fruits. These snacks can contribute significantly to their daily nutrient intake.
Incorporate Fruits and Vegetables into Meals: Ensure that each meal includes at least one fruit or vegetable. For example, serve a side of steamed broccoli or roasted carrots with dinner, or offer sliced fruits or a fruit salad as a refreshing dessert option.
Get Creative with Presentation: Sometimes, the way a food is presented can make a big difference in whether a child is willing to try it. Try cutting fruits and vegetables into fun shapes or creating colourful fruit skewers. You can also involve your children in the kitchen and let them help prepare and plate the fruits and vegetables.
Lead by Example: Children often mimic their parents' behaviours, so be a role model by eating fruits and vegetables yourself. Express your enjoyment of these healthy foods, and they may be more inclined to give them a try.
Remember, it's important to offer a variety of fruits and vegetables to provide a range of nutrients. Additionally, involve your children in the selection and preparation of these foods whenever possible, as this can foster a sense of independence and encourage them to make healthier choices.
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Choose healthy fats
It is important to ensure that your child consumes enough healthy fats to support their growth and brain development. The type and amount of fat in a child's diet can have a significant impact on their health.
Firstly, it is essential to understand the difference between healthy and unhealthy fats. Healthy fats, also known as unsaturated fats, include polyunsaturated and monounsaturated fatty acids. These fats are essential for a child's growth and development and can be found in foods such as fish, nuts, vegetable oils, nut butters, avocado, and whole milk. On the other hand, unhealthy fats, such as saturated and trans fats, should be limited in a child's diet as they can lead to health issues. These unhealthy fats are commonly found in animal products, solid fats, and processed foods.
When choosing healthy fats for your child's diet, it is recommended to include a variety of whole foods that are rich in essential fatty acids. For example, fatty fish like salmon, trout, and tuna are excellent sources of omega-3 fatty acids, which are crucial for brain and eye development. Additionally, nuts and seeds, such as almonds, walnuts, and chia seeds, are packed with healthy fats and can be easily incorporated into snacks or meals. Avocados are another great source of healthy fats and can be added to toast, salads, or even smoothies.
It is also important to consider the types of oils used in cooking and preparing foods. Vegetable oils, such as olive oil, canola oil, and avocado oil, are excellent choices as they are rich in monounsaturated fatty acids. These oils can be used for cooking, dressing salads, or adding flavour to various dishes. Moreover, nut oils, such as walnut oil or almond oil, can also provide essential nutrients and can be used as a finishing touch to enhance the flavour of meals.
While it is important to include healthy fats in your child's diet, it is also crucial to be mindful of their total fat intake. According to the American Heart Association, the recommended total fat intake for children ages 2-3 is between 30% and 35% of their daily calories, while for children and adolescents ages 4-18, it is between 25% and 35%. It is always best to consult with a healthcare professional or a dietitian to ensure that your child's dietary needs are being met appropriately.
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Provide enough nutrients to balance energy
Providing enough nutrients to balance energy is essential for supporting a child's growth and development and helping them maintain a healthy weight. Here are some tips to achieve this:
Choose Nutrient-Dense Foods
Select a variety of nutrient-rich foods from the following groups: fruits, vegetables, grains, proteins, and dairy. These foods provide essential vitamins, minerals, and fibre. For example, serve iron-rich foods like meat, poultry, fish, enriched grains, and beans, and pair them with vitamin C-rich foods like tomatoes, broccoli, oranges, and strawberries to enhance iron absorption.
Limit Discretionary Foods
Discretionary foods are typically high in kilojoules, saturated fat, added sugars, and salt. While it's okay to include small amounts of these foods occasionally, they should be limited in a child's daily diet. Instead of high-energy-density, nutrient-poor foods like sugary snacks, fried foods, and sweetened drinks, opt for nutrient-dense options.
Healthy Fats
Include healthy fats in your child's diet, such as vegetable oils, nut butters, avocado, and fatty fish like salmon. These provide essential fatty acids and help with nutrient absorption. Choose low-salt options and avoid adding extra salt to foods during cooking or at the table.
Manage Portion Sizes
Serve appropriate portions to ensure your child consumes enough food to meet their energy needs without overeating. Allow children to decide when they are full and stop eating if they feel satisfied before finishing their meal. This promotes a positive approach to food and helps them develop self-regulation skills.
Physical Activity
Encourage daily physical activity to help balance energy intake and expenditure. Children aged 6-17 should aim for at least 60 minutes of moderate to vigorous activity per day, while preschoolers aged 3-5 should engage in active play for about three hours per day.
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Limit discretionary foods
Discretionary foods are not essential to a child's diet. They are usually highly processed and high in kilojoules, saturated fat, added sugars, and added salt. Eating large amounts of these foods can lead to obesity and other diseases later in life. Therefore, while it is okay to eat small amounts of discretionary foods occasionally as part of a balanced diet, parents should try to limit these foods in their child's daily diet.
- Choose healthier fats such as vegetable oils, nut butters/pastes, and avocado.
- Read food labels and choose low-salt options. Avoid adding salt to foods during cooking or at the table.
- Offer water instead of sugary drinks, such as soda, cordial, energy drinks, or sports drinks.
- Limit fast food and low-nutrient snacks, such as chips and candy. Instead, opt for healthier snacks like fruits, low-fat yogurt, peanut butter and celery, or whole-grain crackers and cheese.
- Choose whole-grain breads and cereals to increase fiber intake.
- Limit sugary drinks, including fruit juices. The American Heart Association recommends delaying the introduction of juice until at least 6 months of age and limiting it to no more than 4-6 ounces per day.
- Avoid commercially fried fish.
- Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts.
It is important to note that completely banning favorite snacks from the home may not be the best approach. Instead, make them "`once-in-a-while` foods" so that children don't feel deprived. Additionally, parents can involve their children in meal planning and preparation, teaching them to make healthy choices and understand nutritional values.
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Encourage physical activity
Physical activity is an essential part of a child's healthy development. It helps them stay active and burn off energy, but also supports their growth and can contribute to their overall health in the long term. The American Heart Association recommends that children aged 6-17 should be physically active for at least 60 minutes each day, while preschoolers aged 3-5 should aim for around three hours of active play per day.
There are many ways to encourage children to be more physically active. One way is to make physical activity a fun and enjoyable part of their daily routine. This could include playing active games with them, such as tag or hide-and-seek, or taking them to the park to run, jump, and play. You can also encourage them to join sports teams or take part in extracurricular activities like dance or swimming. These activities provide an excellent opportunity for children to socialise and make friends while staying active.
Another way to promote physical activity is to involve the whole family. Family walks or bike rides, for instance, can be a great way to spend time together while exercising. You could also try active commuting—walking or cycling to school or other nearby places instead of driving. This not only increases physical activity levels but also helps reduce your carbon footprint.
It is important to remember that children often learn by example, so if they see their parents or caregivers leading active lifestyles, they are more likely to follow suit. You can also encourage older children to be more independent and find physical activities that they enjoy. This could be anything from skateboarding to playing a sport. By giving them some autonomy, you can foster a sense of ownership and help them develop healthy habits that will benefit them throughout their lives.
Finally, it is crucial to ensure that children stay hydrated during and after physical activity. Offer them water regularly to prevent dehydration, and make sure they drink several glasses of water or other fluids after exercising to replenish their bodies.
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Frequently asked questions
A healthy, balanced diet for a child should include foods from the following 5 food groups: fruit, vegetables, grains, proteins, and dairy.
Here are some tips to encourage healthy eating habits in children:
- Involve children in meal planning, shopping, and preparation.
- Set regular meal times and provide opportunities for social interaction during meals.
- Be a good role model by eating healthy foods yourself and serving appropriate portions.
- Keep healthy snacks readily available, such as fruits, vegetables, and low-fat yogurt.
- Limit unhealthy snacks and sugary drinks in the home.
Some specific nutritional recommendations for children include:
- Children should eat a variety of nutrients to get enough calcium, magnesium, potassium, and fiber.
- Choose whole-grain and high-fiber bread and cereals instead of refined grain products.
- Limit saturated fat, trans fat, cholesterol, salt, and added sugars.
- Encourage children to drink water regularly and limit sugary drinks.
- Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts.
