Healthy Food Guide for Kids

A healthy diet for children involves an abundance whole grains, low-fat dairy, vegetables and fruits with proteins such as meats, beans and eggs eaten regularly but not as often as grains, dairy, vegetables and fruits. Additionally, oils and fats eaten sparingly. Daily exercise is also an essential part of a child's healthy diet.

Best Foods for Kids

• Fresh fruits, vegetables, lean meats such as chicken and turkey, low-fat vegetarian meat substitutes, whole grain and low-sugar cereals, low-fat dairy and whole grains are the best foods for children.

  Try giving your child fresh melons, berries, baby carrots or celery as a snack instead of chips, pretzels or cookies. Replace full-fat dairy with skin and low-fat options and ice cream with nonfat yogurt. Also substitute low-fat vegetarian options such as veggie burgers when possible. Pick whole-grain breads, wraps and pastas over white breads and flours.

Getting Kids to Eat Vegetables

• Getting children to eat their vegetables can be challenging. Slipping vegetables into foods is a great way to ensure children get the veggies that need. Try adding vegetables and black beans to quesadillas, or order vegetable pizza instead of pepperoni or plain cheese. Vegetable soup packed in a thermos for lunch is another easy way to add vegetables into a child's diet. Also try serving carrot juice instead of apple or orange juice at breakfast.

  Hide vegetables in treats such as in chocolate zucchini muffins. The chocolate muffins are filled with healthful zucchini but are so full of chocolate flavor that even the pickiest child will not detect the zucchini. Also try black bean brownies and sweet pea guacamole.

Exercise

• Exercise is an important part of a child's healthy lifestyle. It is recommended that a child exercise for at least one hour each day. Children who exercise will also have stronger muscles and bones, a leaner body and a lower risk of developing debilitation conditions such as Type 2 diabetes, high blood pressure and high cholesterol. Additionally, kids who are physically fit sleep better at night, have a more positive outlook on life and are more apt to handle physical and emotional challenges in school and life.