Kids Grocery List
When grocery shopping for your children, it's important to know which foods best supply healthy nutrition and support for their growing bodies. What you buy will go into their breakfasts, school lunches, afternoon snacks and evening meals. Let your children be a part of the shopping experience; getting them involved helps them be a part of making their own healthy choices.
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Whole Grains
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Whole grains are an important part of your child's diet. According to the USDA's Food Guide Pyramid for Kids, children ages 4 to 8 need 4 to 5 oz. of whole grain foods per day. One serving is the same as one slice of bread, 1 cup of cereal or 1/2 cup of rice or pasta. Purchase whole grain versions of traditional foods, such as whole grain cereal and oatmeal instead of sugary cereals and whole grain pasta instead of white pasta.
Dairy
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The US Department of Agriculture recently revised the US Dietary Guidelines for Americans, increasing the recommended dairy intake for children ages 4 to 8 from two dairy servings to two and a half dairy servings per day. "The DGA emphasizes the importance of establishing good milk drinking habits at a young age, as those who consume milk at an early age are more likely to do so as adults," says the USDA. To help your child meet the new federal guidelines, purchase a variety of nutritious dairy products. These include lowfat and fat-free milk, yogurt, cottage cheese and other natural cheeses.
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Fruits and Vegetables
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It is a well-known fact that kids don't consume enough fruits and vegetables. In fact, according to an Ohio State University study published in the March 2009 Journal of the American Dietetic Association, French fries make up 25 percent of the average child's vegetable intake, and fruit juice accounts for 40 percent of the average child's fruit intake. To make sure your child gets enough, purchase plenty of fresh whole fruits and vegetables. Buy leafy greens and lettuce to add to sandwiches and wraps; purchase strawberries, blueberries and bananas to chop up into their cereal. Add chopped onions, peppers and broccoli to pasta sauces to sneak in an extra serving of vegetables. "Just a little effort makes a big difference in kids' diets and therefore their health," says Hugo Melgar-Quinonez, assistant professor of human nutrition at Ohio State University.
Snacks
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Purchase a variety of easy-to-eat, portable produce like bananas, apples, grapes, baby carrots and celery sticks. Kids can easily grab them for an afternoon snack after school. Whole-grain snack crackers and cheddar cheese or peanut butter make a filling, nutritious snack as well. Keep yogurt and lowfat chocolate milk on hand to help your kids fulfill their dairy requirement, which, according to new US Dietary Guidelines, has increased from two servings to two and a half servings for children ages 4 to 8.
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References
- "Kid's Health"; Food Guide Pyramid; Reviewed by Mary L. Gavin, MD; January 2009
- "Dairy Reporter"; New US Dietary Guidelines up Dairy Recommendation for Kids; Helen Glaberson; February 2011
- "Health Castle"; 5 Easy Ways to Boost Whole Grains in Children; Keeley Drotz, RD, CD; March 2008
- "USA Today"; Eat Your Vegetables: For Kids, it Means Fries; Nanci Hellmich; March 2009
- "Journal of the American Dietetic Association"; Correlates of Fruit and Vegetable Intakes in US Children; Barbara A. Lorson MS, RD, LD, Hugo R. Melgar-Quinonez MD, PhD, and Christopher A. Taylor PhD, RD, LD; March 2009
Resources
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