Kid Nutrition Basics
Quick Tips to a Healthier Kid
It’s no secret — getting your kids to eat the right foods can be tough. But the first step to establishing their healthy eating is to understand it yourself.
Kids who eat properly are more attentive in school, more physically fit, and have more energy than those who don’t. Making smart nutritional choices during childhood can reinforce lifelong eating habits and help kids grow up to their full potential. So it’s important to know where to start.
Building a Healthy Diet
Good nutrition should include eating three meals a day and two nutritious snacks. Try to limit high-sugar and high-fat foods, and make sure your kids get the right amounts of fruits, veggies, lean meats, and dairy products every day. Check out The Five Food Groups for Kids for serving suggestions and ideas.
The best way to help your kids build healthy habits is to encourage them to:
Balance the food they eat with physical activity
Choose a diet with plenty of grains, fruits, and veggies
Avoid foods with too much added sugar and foods high in salt
Avoid large amounts of fast food, caffeine, juice, and soda
Understanding Nutrition Facts
From vitamins and minerals to the food’s ingredients, the nutrition facts label is your guide to the nutritional value of the foods you provide your kids. Understanding the nutrition facts can help you make healthier choices for your growing child.
You can read the nutrition facts label to determine the amounts of nutrients — like fat, protein, and fiber – in specific products. Knowing this information can help you decide whether a specific food or drink is right for your kid. Reading the ingredients list can also help you avoid foods your child might be allergic to.
The more practice you get reading food labels, the better you’ll become at using them as a tool to help your child get the proper amount of nutrition. For more information about how to use the nutrition facts label, check out the FDA’s website.
Why Water Is Important for Kids
Besides getting your kids to drink plenty of milk each day, be sure you don’t forget the H2O! Although it has no nutrients, water is essential to your child’s health. It makes up more than half of kids’ body weight and is needed to keep all parts of the body functioning properly. Water supports digestion, helps prevent constipation, and is crucial for proper blood circulation. It also helps transport nutrients and oxygen to cells, regulate body temperature, and maintain electrolyte (sodium) balance.
There’s no specific amount of water recommended for children, but it’s a good idea to give them water throughout the day — not just when they’re thirsty.
If your child doesn’t like the taste of water, add some lemon or lime for flavor.
Fruits and veggies are also good sources of water.
Kids should drink more water when they’re ill, when it’s hot out, and when they’re physically active.