Nutrition for Kids

Children must be taught what constitutes a healthy diet and why they should eat certain foods and avoid others or only eat them in moderation. And since most children cannot prepare their meals themselves, it is up to you, the parent or caregiver, to see that they get the foods necessary for good nutrition.

Vegetables

• Vegetables should be a large part of your kid's diet. Both dark and light colors of vegetables are nutritious and different ones of both colors should be served, but the darker vegetables do have more nutritional value that the lighter ones.

  Larger amounts of vitamins A and K are found in the darker vegetables. Eggplant, broccoli, kale, a type of green similar to turnip greens or collards, but with much darker leaves, and spinach are all examples of darker vegetables.

Fruit

• As is the case with vegetables, the darker fruits are more nutritious. Blueberries, strawberries, raspberries, cranberries, blackberries and kiwi are all considered dark fruits. The majority of these contain vitamins A, B3, B9, C and E.

  Fruit is easy to prepare and serve. Some of it can be washed and eaten out of hand, while others require only washing and slicing to be ready for serving.

Fats and Oils

• Used in moderation, fats and oils do have a place in your kid's diet. Omega-3 fatty acids, which are found in fish such as salmon and tuna, have many health benefits.

  Vegetable oils used for cooking and preparing food are a good source of vitamin E, which contains antioxidants. So, too, are nuts, if your child does not have an allergy, of course, seeds and avocados.

  Antioxidants may have the ability to reduce free-radical damage, while helping to maintain healthy tissues and aiding in the formation of red blood cells.

Meat In Moderation

• Protein is an important nutrient, especially while your child is still growing. Meat is the best source of protein, which helps with bone, cell and muscle growth and repair, as well as providing energy.

  Serving lean meat that is baked or broiled will provide your child with much needed protein. Should cultural, religious, specific dietary restrictions or other reasons prevent you from serving meat, you can give your child the protein he needs by serving dry beans, eggs, peas and other foods high in protein.

Variety

• Providing your child with a variety of foods is important, as it will teach him to eat what is placed before him and will prevent or reduce the problem of having a picky eater.

  Besides offering different types of vegetables and fruits, also consider providing different textures within the same meal if possible. Your child will enjoy eating more, knowing that each bite is not only going to have a different taste, but also a different feel and even sound.