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Healthy Foods for Kids

Providing healthy foods for kids has become an increasing concern. The United States in particular has seen rising rates of obesity in young people. That has meant that more kids than ever before face higher risks for heart disease, diabetes, cancer and other conditions. Experts, including dietitians and the U.S. Surgeon General, agree that poor food choices are a major factor why an increasing number of kids struggle to control their weight.

  1. By the Numbers

    • The incidence of obesity in children and teens has tripled over the last 20 years. The U.S. Surgeon General points to unhealthy diets as a major factor in this trend.

    Healthy Choices

    • The Food Pyramid for Kids, created by the U.S. Department of Agriculture, can serve as a useful guide to healthy foods for kids. The pyramid recommends these healthy food choices:

      Grains: six ounces every day. Whole-grain cereals and breads are best.

      Vegetables: 2-1/2 cups every day

      Fruits: 1-1/2 cups every day. Fresh, frozen or canned fruits make a better choice than juices, which have high sugar levels.

      Dairy (including milk, cheese, yogurt and chocolate milk): two cups every day for kids ages two to eight; three cups for older kids and teens.

      Meat and beans: five ouces a day. Lean meats like chicken, turkey and fish are best. Nuts and beans also provide protein.

    A Healthy Balance

    • According to the American Dietetic Association, many American kids eat too much protein (meat and beans), too much sugar and salt, and not nearly enough fruits and vegetables. The solution: better food choices.

    Healthy Replacements

    • The Surgeon General recommends keeping low-fat milk, fresh fruit and vegetables in the kitchen instead of soft drinks, sweets and packaged snacks.

    Check the Labels

    • Even foods that seem healthy can contain surprisingly large amounts of sugar, sweeteners or salt. Even foods labeled as diet can have a lot of calories. When food shopping, review ingredient labels and listed serving sizes carefully. Choose foods with low sugar, salt and fat content.

    The Most Important Meal

    • Breakfast makes a great start to the day. The U.S. Department of Agriculture cites research that children who eat breakfast are better nourished, more alert and more likely to be active during the day.

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