Recommended Diets for US Kids
The U.S. Dietary Guidelines recommend that a healthy diet should emphasize fruits and vegetables, whole grains and fat-free dairy products. In addition, a healthy diet should also include lean meats and a low amount of fats and sugars. Implementing a healthy dietary regimen into childen's daily life will help them get the proper amount of nutrition without ingesting too many calories.
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Breakfast Options
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Breakfast is the first meal that a child eats each day. It should include plenty of healthy foods to give kids energy and help them focus throughout the day. Options for a healthy breakfast should include whole grains such as cereal; fruits like bananas, apples or berries; 100% fruit juice and dairy foods like yogurt and low-fat milk.
Lunch Options
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Packing a child's lunch does not mean that she should have limited options like a peanut butter sandwich or potato chips. The fact is that there are many healthy options to include in a child's lunch. Put tuna salad into a whole grain wrap. Add almonds to the salad for extra crunch and protein. Make a Chinese chicken salad with sesame seeds and white meat chicken. Stuff the salad into a pita pocket or put it into a small container, add spinach leaves, cucumbers or tomatoes and include whole grain crackers or pita chips. Dried fruit is an alternative to cakes or cookies for dessert.
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Dinner Options
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Healthy dinnertime options for kids include whole grain spaghetti with meatballs made from ground turkey. Finely chop carrots and other vegetables, and add them to the meat mixture. Vegetables can also be hidden in other foods such as a meatloaf or hamburgers. Serve a fruit salad or some low-fat frozen yogurt topped with fruit for dessert.
Snack Options
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Whether it be after school or in the evening, a child's snack should always be healthful. Foods like string cheese with some grapes or graham crackers with peanut butter are healthy options for snacking. Reduced fat cottage cheese with cinnamon sprinkled on top, trail mix, pretzels and popcorn are other healthy options for snacking.
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References
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