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Importance of Healthy Eating for Children

Children between the ages of 2 and 5 may grow more than 2 inches per year and gain an average of 4 or 5 lbs. For a child to maintain proper growth, as well as a healthy weight, a good diet is essential. Parents can help their children by educating themselves about healthy eating and setting good examples at home.

  1. Fruits and Vegetables

    • Fruits and vegetables are necessary for vitamins such as vitamin C, and are full of fiber and water. Children should consume anywhere from 1 to 2 servings per day. Fruit juices may also be counted as servings.

    Whole grains

    • Whole grains are those that have not been refined (a process that may improve shelf life, but removes vitamins). Children need whole grains for fiber (digestion), iron and magnesium (a mineral used in building bones).

    Milk Products

    • Milk products provide vitamin D, potassium and calcium. These are essentials for children, as they help build and maintain bone mass, including teeth.

    Proteins

    • Proteins, such as lean meats, beans, fish and eggs, are building blocks for bones, muscles, cartilage, blood and skin. Children should consume at least 2 oz. per day, while older children may need as much as 6 oz. per day (see Resources).

    Limited Intake

    • Children need a certain number of calories for healthy functioning and energy for physical activities. Foods such as fats and oils, while necessary, are high in calories that may add up quickly; they should be consumed sparingly.

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