Kids Love Healthy Foods – As Much As They Love Anything

Posted by Timi Gustafson on January 22, 2008. Filed under: Kids' Health Leave a Comment

 
Every meal should be a happy meal! From early on, kids begin to develop preferences for certain foods. But more important for parents to understand is that their children have different nutritional needs at each age, based on their growth and development.

The nutritional quality of the food that infants and toddlers receive plays a decisive role in their physical and mental development and determines their potential for the rest of their lives. At this age, their bodies need lots of calories, protein, fat and other nutrients. In particular, the brain depends on sufficient fat intake for optimal growth.

By the age of two, the fat content of a child’s diet should be minimized. Leaner protein sources like fish, chicken, low fat dairy and dried beans as well as a broad variety of vegetables, fruit and whole grains should become staples with most meals.

Adolescents have vastly different needs. At the age of puberty, youngsters have the highest nutritional demands since infancy.

For children, many risk factors are the same as for adults. Fatty, salty and sugary foods as well as alcohol, combined with lack of physical activity, are all causal factors for the epidemic rise of youth obesity today. Possible long-term effects due to overweight at an early age are diabetes, heart disease and hypertension.

 

When it comes to your kid’s eating habits, there is no such thing as “the talk.” Rather it takes an ongoing conversation to assure they know as much as possible about the importance of a healthy start in life.

Learning how to eat right does not have to be complicated. Your actions speak louder than words. Set the stage for healthful eating habits at home and your kids will see the benefits first hand.

Always use a practical approach when teaching your kids about healthy eating. Before you do the food shopping, make a grocery list. It should include lots of fresh vegetables and fruit. Let your children add reasonable requests, but explain the importance of the health benefits that certain foods have over others. Then stick to the plan.

Take your children to the Farmer’s Market and make it fun as well as educational. Preparing meals together can be a time well spent for the whole family.

 

Kids are “natural exercisers.” Unfortunately, nowadays kids spend a lot of time in front of the TV watching movies and playing video games. The fact is that kids need plenty of exercise in order to strengthen their bones and muscles, develop a healthy heart and lungs, burn calories and, last but not least, build self-esteem and confidence.

All kinds of sports and leisure activities can be useful. What matters most is that they are done with regularity.

 

Healthy eating should be a pleasurable experience for everyone, especially your kids. If they feel deprived, they will not enjoy their food, no matter how beneficial it may be to their health. Variety makes meals interesting and helps ensure a balanced diet. There are hardly any “forbidden foods,” however, moderation is key. Fresh fruits and vegetables can and should be served in abundance and with regularity. Their nutritional benefits cannot be over-estimated. Encourage your kids to make consciously healthier food choices by explaining to them in age-appropriate ways how the body uses food to stay healthy and strong.

 

Kids burn lots of energy. However, since their stomachs are small, they have only a limited capacity for food intake and digestion. Consequently, they have to eat more often than adults. Three meals plus two or three healthy snacks per day may be required to meet all their nutritional demands.

Snacks should provide a healthy balance of protein, carbohydrate and fat. Serve fresh vegetables and fruit often, but keep salty and refined foods to a minimum. Yogurt and low fat dairy products are excellent sources for calcium. 

Yes, portion sizes do matter, even at a young age. Limiting portion sizes is crucial for healthy growth and the avoidance of weight problems. Don’t overwhelm your children with food or try to bribe them, especially with desserts and snacks. Never force them to clean their plate if they don’t want to. Small stomachs fill up faster than you may realize.

If weight becomes an issue, cut back on calories and fat without diminishing the quality and taste of the food you’re giving your child. Learning how to use alternative cooking styles and leaner ingredients can make a real difference.