Healthy Eating Plan for Kids

Children have different nutritional needs as they grow and develop. As responsible parents, we want to keep our children on a healthy eating plan. This will set them up with the foundation for good eating habits and a healthy relationship to food. A healthy eating plan will avoid weight problems (that are common in children these days) and will help them with their body image into their teen years. The time to set kids up with a healthy eating plan is as soon as they begin to eat solid foods, and if done correctly, will serve them for life.

Breakfast

Often touted as the most important meal of the day, breakfast should be the cornerstone of your child’s healthy eating plan. Serve your child whole grains, fresh fruit and low fat dairy. Avoid processed meats such as bacon, sausage and ham as these are high in fat and nitrites (present in all cured meats) that have been linked to cancer and heart disease. Feed your children eggs in moderation as a source of lean protein. Don’t be convinced to serve sugary cereals and other sweets like donuts and pastry as these can easily develop into a habit that can cause (among other things) tooth decay, weight gain, and a lifelong sweet-eating habit. These foods can be a special treat on rare occasions, but have no place in your healthy eating plan. Encourage whole grain breads, cereals and muffins instead.

Lunch

Again the cured meats; serve them for lunch in moderation only. Your child’s healthy eating plan should include plenty of fruits and vegetables, legumes and lean protein. Oily fish like tuna is a great way to get essential protein and healthy fat into your child’s healthy eating plan. Serve lean meats on sandwiches such as chicken, turkey and lean beef and avoid the ham and pastrami. Whole grain and low fat dairy are other elements that are essential to your child’s healthy eating plan. Teach your child what foods are healthy, and encourage him to try new flavors and tastes.

Dinner

Your child can eat the same as an adult on a healthy eating plan, with a few exceptions. Children need more calories, calcium and lean protein than adults do. Encourage your youngster to drink milk, and eat a few extra servings of low fat dairy daily. Children also need plenty of iron and vitamins for growth and development so include plenty of green leafy vegetables in your child’s healthy eating plan.

A great way to set your child up with a healthy eating plan and good nutritional habits is to involve him/her from an early age in menu planning, taste testing new dishes and preparation of meals. Kids can get very excited about helping in the kitchen, and there is a lot they can do even when they are too young to use a knife or the stovetop.

Do yourself and your child a favor by giving him/her a healthy eating plan and an open-mind about trying new foods. Make an effort to allow mealtimes to be exciting and fun for the entire family. You should find your young teen and young adults returning to Mom and Dad’s kitchen for years to come.