The Government Guidelines to Healthy Eating for Kids

(Continued)

Why is it important to include more fruits in my child’s diet?
Eating fruits regularly can help to reduce the risk of certain chronic diseases, such as stroke, cardiovascular disease, type 2 diabetes, osteoporosis (bone densitiy loss) and certain kinds  of cancer.

Essential nutrients of fruits
Most fruits are low in calories and fat. They provide an important source of potassium (to maintain healthy levels of blood pressure), fiber (to reduce blood cholesterol), folate (helps the body to form red blood cells) as well as vitamin C.
Read more »

How can I add fruits to my child’s diet?
Preferably buy fresh fruit that is locally grown and in season. Imported fruits are more expensive. Canned and dried fruits are a good all-year-around substitute. Fruits make great desserts and healthy in-between-meals snacks for children and adults alike. Fruit drinks and smoothies are very refreshing, however, they can also contain high levels of sugar.
Read more »

Why is it important to include milk and milk products in my child’s diet?
Milk and milk products are especially important for growing children and adolescents to strengthen their bones.

Essential nutrients of milk and milk products
Milk and milk products are a prime source for calcium (to support bone growth and density), potassium (to maintain healthy levels of blood pressure) and vitamin D.
Read more »

How can I add milk and milk products to my child’s diet?
Milk can be a refreshing and nutritious beverage. Low-fat or fat-free milk is preferable to whole milk. Lattes and cappuccinos should be made with low-fat or fat-free (skim) milk as well. Most yogurts and dips are available in low-fat or fat-free versions. The same goes for butter and cheese. Unfortunately, many varieties of cheese are high in calories and cholesterol, even those with reduced fat content. So watch your portion sizes!
Read more »

Why is it important to include items from this food group in my child’s diet?
Meat, poultry, fish, eggs, dry beans, peas, nuts and seeds are all considered part of this group. These foods provide nutrients that are vital for the health and maintenance of your child’s body. Some of these foods, however, are high in saturated fat and cholesterol, which may increase the risk for coronary heart disease. To keep blood cholesterol levels low, it is preferable to choose lean or extra lean meat cuts. Beef, ground beef, pork, lamb, sausage, bacon as well as some luncheon meats (e.g. bologna and salami) should all be consumed in moderation.

Poultry, like chicken, turkey or duck, is a good choice, especially when it’s served without skin. The white meat of the breast contains less fat than the dark meat parts.

Fish is a good choice, especially the wild-caught deep sea- and cold water varieties, like salmon, which is high in valuable omega-3 fatty acids.

Beans, peas, nuts and seeds provide heart healthy monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Most fat in the diet should come from these essential fatty acids.
Read more »

Essential nutrients of meat and bean products
Meat, poultry, fish, eggs, dry beans, peas, nuts and seeds all supply many important nutrients, including protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
Read more »

How can I add products from this food group to my child’s diet?
The key to every healthy diet is moderation and balance. Look for quality over quantity. Limit your portion sizes. Buy only the leanest cuts of beef (e.g. top loin, top sirloin, extra lean ground beef) or pork (e.g. loin, tenderloin, center loin and ham).  For low-fat luncheon meats, choose lean turkey breast, roast-beef or ham. Boneless and skinless chicken breast and turkey cutlets are the leanest poultry choices. If you buy fish, look for the kind that is rich in omega-3 fatty acids, such as salmon, tuna and herring. Dry beans and peas can be part of many meals, including salads.

Cooking techniques can also make a big difference. Trim away all visible fat from meats and poultry before cooking. Broil, grill, roast or poach – but don’t fry. Skip or limit the breading. Avoid adding high fat sauces or gravies.
Read more »

Why is it important to include oils in my child’s diet?
Not all oils are the same. The monounsaturated and polyunsaturated fats found in fish, nuts and vegetable oils do not raise LDL (“bad”) cholesterol levels in the blood. In addition to the essential fatty acids, oils are the major source of vitamin E. While consuming some oils is a good idea, the consumption of oil products should always be limited, since most of them are high in calories. In fact, oils and solid fats contain about 135 calories per tablespoon. Read carefully the Nutrition Facts labels for accurate information about the oils you’re using.

Oils are different from solid fats. Oils are fats that remain liquid at room temperature, like the vegetable oils used for cooking.  Most oils are high in heart healthy monounsaturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. A few plant oils, however, including coconut and palm kernel oil, are high in saturated fats and should be considered as solid fats, like butter and shortening. Solid fats contain more saturated fats (or trans fats) than oils. Saturated fats and trans fats tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk of heart disease.
Read more »

Related Articles:

• The Government Guidelines to Healthy Eating For Kids
• MyPyramid.gov – The U.S. Government Endorsed Guidelines to Healthy Eating
• Your Dietary Guidelines
• The New Government Guidelines for Healthy Nutrition
• Seven Nutrients Even Healthy Kids Miss
• Your Dietary Guidelines