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Fats are a necessary part of proper nutrition for kids. Healthy fats in the right amount assist in brain and eye growth as well as many other crucial functions of the body.
A child's diet should consist of about 30 percent fat overall. This fat should come in the form of monounsaturated fat. Some foods that include this kind of fat are avocados, nuts, olive oil and various kinds of fish. Caregivers can ensure that children are getting enough of these nutrients by serving them often and in different presentations. One child may enjoy avocados sliced with wheat crackers on the side, while another child enjoys dipping the crackers in guacamole. -
Complex carbohydrates give long-lasting energy. These kinds of carbohydrates can be found in whole grains and vegetables. Simple carbohydrates give short periods of energy. Simple carbohydrates include fruit, milk and candy. Children need substantial amounts of energy to build growing bodies and master new skills.
Caregivers should serve children both kinds of carbohydrates, focusing on the complex kind. When serving simple carbohydrates, offer fruit instead of candy. The fruit will provide vitamins and other nutrients that children need.
Serve vegetables and whole grains in new and exciting ways. Celery disappears from the table much more quickly if it is filled with nut butter and topped with raisins. Make faces with carrot sticks and other vegetables. Provide an interesting dip such as hummus or yogurt with dill. -
Protein builds muscles and replaces tissues in the body. Growing children need about 1 g of protein for every 2 lbs. of body weight until adulthood.
Good sources of protein include animal protein such as beef, poultry and fish. These are known as complete proteins, meaning that they contain all of the essential amino acids needed for cell rejuvenation. Combining different plant-based sources of protein is also an excellent way to get the maximum benefit. Beans, legumes, nuts, broccoli, green peas and asparagus are all high in plant-based protein.
Serve protein at each meal. If a child resists eating vegetables, try melting some cheese on them. Snacks with high protein content will keep children full and fueled longer between meals. Kid-friendly examples of high-protein snacks include apple slices dipped in nut butter, hard-boiled eggs, beans wrapped in a whole wheat tortilla, and yogurt with fruit. -
Make eating enjoyable. Prepare and serve nutritious foods that are presented in fun and interesting ways. Make meal times and snack times pressure-free events that invite children to try new things without the added stress of cleaning their plates. Parents who are willing to try new foods with their children provide a model for children to follow.
Caregivers and parents who offer a variety of foods in a pleasant atmosphere typically do not have to worry about their children getting the proper nutrition they need. Instead of trying to provide a nutritionally balanced day, parents should focus on the idea of a balanced week. As long as children are eating a variety of foods throughout the week then they are most likely getting the right amount of fats, carbohydrates and proteins. Continue to serve foods that a child has rejected. Eventually, the child may try, and even enjoy, these foods.
Many children go through phases where they want only one kind of food. Parents and caregivers can still provide balanced nutrition while a child goes through this phase. For example, if a child only wants peanut butter sandwiches, a parent can continue to serve fruit, yogurt or carrot sticks on the side. The sandwich should be made on whole wheat or sprouted grain bread to provide as many nutrients as possible. Eventually, the child will eat other foods. Parents should present food without emotional attachment to avoid a power struggle at the table that could prolong the behavior. Parents should talk to their child's doctor if they have questions about a child's eating patterns.
