Nutrition is one of the most important aspects of health. And when it comes to childhood nutrition, parents sometimes struggle with their kids eating a balanced diet. But there are lots of kids meals for a healthy diet that don’t include fried chicken nuggets.
To be honest everyone probably loves french fries as much as the average three year old.
But we also understand that a balanced, healthy, and varied diet is essential. Especially for growing bodies.
The fact is: kids need a balanced diet as much as adults do!
Negative eating habits in children can result in increased risk of high blood pressure, heart disease, type 2 diabetes, cancer, osteoporosis, dental issues, iron deficiency, obesity, and various other nutrient deficiencies.
It’s pretty basic, healthier eating = healthier kids.
So, here are the basics for what your kid needs on his or her plate… and the things that you should limit or go without.
What They Need, What They Don’t
Kids need: Protein, Fruits, Vegetables, Grains, Dairy. Everyday.
With portions of grains and vegetables each taking up about 30% of the plate, and fruits and protein each claiming around 20%.
Food to limit or avoid: Added sugar, added sodium (especially in canned vegetables); saturated and trans fats.
Of course, kids love treats. And everyone deserves a cupcake from time to time. But try to keep the sweets and added sugars out of the daily diet and instead allow them as a special treat every now and then.
Daily Guidelines for girls and boys in each age group can be found here.
Meal Ideas
Download this FREE healthy kids meals ebook now!
Meal Tips
- Create a meal plan and prep during the weekend
- Keep meals simple
- Think colorful fruits and veggies
- Invest in shape cutters
What are some of your kids’ favorite healthy meals?
Thanks for putting this together! I’m always looking for healthy choices, it’s so hard to avoid sugar in everything nowadays.
A healthy meal is so vital for all the family. Thanks for sharing these tips and meal ideas for children.
Great article! Eating healthy can definitely be fun and engaging. I definitely agree that many people forget that there’s sodium in canned foods, deli meats, and other processed foods. Colorful fruits and veggies are the way to go!
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