Eating well and getting enough physical exercise is important to the healthy growth of your child. An improper diet and too little exercise can cause your child to be overweight, and can lead to bad health habits and health problems as a grown up. It is important as responsible parents to make sure your child is eating the right foods to get the proper nutrition, and exercising to stay healthy and active in life. Here you will find information on children’s nutritional needs, and tips on keeping them eating healthy for life.

A balanced diet and proper exercise is what children need most to grow as humans. It helps them to learn, have strong bones and muscles, maintain a healthy weight, have energy, get the proper nutrients, and just feel good about themselves.

Developing Healthy Habits in Your Kids

Parents play a major role in developing healthy eating habits in childhood that will stay with your children their entire lifetime. Developing a healthy eating habit yourself is one of the best ways to develop one in your child. Children learn by example, and watching you eat healthy foods is a way to instill the goodness of them in your child. While your child may be resistant to many ‘gross’ things, eventually they will understand the importance of eating healthy and will begin to enjoy that which is healthy for them. Do not just assume right away that your child does not like certain healthy foods. Keep trying new things. For something that they think they wont like but refuse to try, make them take a “no thank you bite.”

You are the parent, some things you will have to make them eat because you know it is healthiest for them. Do not give into the demands of your children. Remember, you are the boss. You’re bigger and smarter. They are learning from you, not telling you what to do, they need someone to tell them what to eat and what to do. Talk with your children about the importance of eating healthy and take a firm stance on what they eat. Children are often most finicky and hard to deal with when it comes to feeding time.

Your child’s friends and the media can also affect his or her eating and activity choices. Children may go to fast food places or play video games with their friends instead of playing tag, basketball, or other active games. TV commercials try to persuade kids to choose high-fat snacks and high-sugar drinks and cereals. When parents help their children be aware of peer and media pressures, they are more likely to make healthy choices outside the home.

So What is Good For My Child to Eat?

Just as for adults, a child’s diet should consist of a variety of foods. In January 2005, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture (USDA) jointly released the 2005 Dietary Guidelines for Americans. These new guidelines outline recommendations to promote health and reduce the risk of chronic disease through nutritious eating and physical activity.

The new guidelines encourage Americans over 2 years of age to eat a variety of nutrient-dense foods. Recommended items include fruits, vegetables, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs, nuts, and whole grains. The guidelines also recommend a diet low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Some Tips to Help Your Child Eat Better

-Give your child a snack or two in addition to his or her three daily meals.

-Offer your child a wide variety of foods, such as grains, vegetables and fruits, low-fat dairy products, and lean meat or beans.

-Serve snacks like dried fruit, low-fat yogurt, and air-popped popcorn.

-Let your child decide whether and how much to eat. Keep serving new foods even if your child does not eat them at first.

-Limit the amount of added sugar in your child’s diet. Choose cereals with low or no added sugar. Serve water or low-fat milk more often than sugar-sweetened sodas and fruit-flavored drinks.

-Choose and prepare foods with less salt. Keep the salt shaker off the table. Have fruits and vegetables on hand for snacks instead of salty snack foods.

-Involve your child in planning and preparing meals. Children may be more willing to eat the dishes they help fix.

-Do not be too strict. In small amounts, sweets or food from fast-food restaurants can still have a place in a healthy diet.

-Make sure your child eats breakfast. Breakfast provides children with the energy they need to listen and learn in school

It is up to you to make sure your child is getting the proper nutrition to grow up healthy and strong. With the right habits and information, you can raise a healthy, knowledgeable child with eating and exercise habits that will keep them healthy throughout their lives. And trust me, they’ll thank you for it.

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