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Healthy Eating for Children & Adolescents

Healthy eating habits are established during childhood. Parents have more control over the eating habits of younger children than adolescents trying to test their independence. Knowing how to manage nutrition during the different stages of your child's life may help him maintain healthy eating habits all the way into adulthood.

  1. The Food Pyramid

    • The food pyramid, established by the U.S. Department of Agriculture, can be used by parents as a nutritional guide. The pyramid contains five different food groups which, when put together, make a balanced daily diet for your child. The food groups are grains, vegetables, fruits, dairy and protein. Grains, mainly whole-grains, are essential for energy and contain fiber, which promotes digestive health. Vegetables and fruits provide antioxidants, vitamins and minerals that maintain a strong immune system. Low-fat or non-fat dairy contains bone-building calcium and protein that is needed for growth and maintaining muscle tissue.

    Limiting Sugar and Salt

    • A child's sugar and salt intake needs to be monitored. High sugar intake can lead to weight problems, and an excess of salt increases your child's risk of high blood pressure and heart diseases. You can limit your child's sugar intake by providing less processed foods. White breads, candy, cakes and cookies spike your child's insulin levels, which can lead to fatigue. These foods are low in nutrients. According to HelpGuide.org, a child's recommended salt intake goes up as they age. Children ages 1 to 3 should consume less than 1,500 milligrams of sodium per day and those ages 14 to 18 should consume less than 2,300 milligrams.

    Developing Healthy Habits

    • When kids prefer unhealthy foods over healthier foods, parents can set the right example by eating a healthy diet themselves. They can stimulate their child to eat healthier by eating meals together and making mealtime a fun experience where pleasant conversation is enjoyed. Allow your child to help with food shopping and cooking so you can teach her about nutritious foods. Making your child part of the preparation process may stimulate her to try the healthier fare. Avoid being too strict with your child's diet because this may backfire and make her overindulge when given the chance.

    Nutrition From Childhood to Adolescents

    • As children age and start going to school, having meals becomes part of their social lives. They eat meals at school or at a friend's house or may go to fast food restaurants more frequently. Monitoring your child's nutrition becomes more challenging as the healthy eating habits you've instilled in your child are tested. You can look into the school menu to see what kinds of foods they provide and, if needed, you can pack your child a healthy school lunch. Providing healthy family meals at set times is one way to make sure your child gets the nutrients needed.

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