How to Do a Balanced Healthy Diet for Kids

All parents want to ensure that they are providing all the nutrients their children need to be healthy. Children's bodies are growing and changing rapidly, and these changes influence the amounts and types of nutrients they need. These are a few tips for selecting foods for a healthy, balanced diet for kids.

Instructions

• 1

  Choose whole-grain foods over white, processed foods. This includes whole-grain cereals, such as oatmeal, and whole-grain breads. Go beyond wheat to explore other grains, such as quinoa, buckwheat and black rice.

• 2

  Make sure children consume 2 to 3 cups of low-fat milk or similar dairy products, such as yogurt or string cheese, for calcium each day. If your child has health issues regarding dairy intake, seek the advice of your doctor for alternative options that meet their specific dietary restrictions.

• 3

  Reduce trans fat intake. Trans fat is often found in processed food, such as baked goods. Incorporate fish, seeds, avocados and healthful oils, such as olive oil, into the diet for healthful fats.

• 4

  Make fruits and vegetables the focus of meals and snacks. Children should eat a variety of colors each day. The color of produce often indicates its nutrient profile. The more varied the color of the fruits and veggies you consume, the more variety of nutrients you are consuming as well.

• 5

  Offer lean protein sources, such as beef, fish and poultry, or nonmeat sources, such as beans. Limit the intake of processed lunch meats, which are often high in harmful fats and sodium.

• 6

  Introduce children to new foods and foods of other cultures. Make a Chinese dish at home, full of veggies; experiment with Thai foods; or make a pot of rice and beans. Children are familiar with foods such as pizza and pasta, but exposing them to foods from other cultures will help them find more healthy options.

• 7

  Reduce your reliance on fast food. The more natural and less processed your food sources, the more healthful they will be. Make the time to cook at home with natural ingredients. If forced to eat out, make low-calorie, low-fat choices, such as grilled sandwiches and salads with limited dressings.

• 8

  Encourage children to stop eating before they are full. This will help them avoid overeating and promote portion control.