10 Healthy Eating Tips for Children

Written by Keeley Drotz, RD, CD of HealthCastle.com
Published in July 2008

(HealthCastle.com) With obesity and related conditions like diabetes and high cholesterol on the rise in children, many families wonder what they can do to keep their children's weight under control. Along with other factors, eating a healthy diet is essential for all children. Remember, there are no "good" or "bad" foods. All foods fit into a healthy lifestyle - the key is to know which foods to eat more of, and which to eat in moderation.

10 Practical Healthy Eating Tips for Children

1. Encourage your child to eat regular meals and snacks: Offer three meals and one-three snacks each day, and serve your child a wide variety of healthy foods.
   
   
2. Serve plenty of fruits and vegetables: Fruits and veggies are packed with nutrients, yet contain few calories. Be sure to include at least one fruit and/or vegetable at each meal and snack.
   
   
3. Focus on high-fiber whole grains: Whole grain, fiber-rich breads, cereals, pastas, rice, and low-fat crackers provide more vitamins, minerals, fiber, and phytonutrients than their refined grain counterparts.
   
   
4. Choose low-fat and non-fat dairy products: Low-fat and non-fat milk, yogurt, cottage cheese, sour cream, and ice cream contain less fat and cholesterol than regular-fat versions. If your child eats cheese regularly, consider purchasing reduced-fat varieties. (Note: children between one and two years of age need to consume whole milk.)
   
   
5. Limit sweetened beverages: Juice, soda, lemonade, and fruit drinks contain excess sugar and calories, but few nutrients (or sometimes none at all). Serve these drinks occasionally only, and serve no more than four to eight ounces – you can dilute these with water. Plain water is the best choice.
   
   
6. Avoid sugar-laden breakfast cereals, breakfast bars, and granola bars: Many cereals, breakfast bars, and granola bars that appeal to kids are high in sugar and have ingredients almost like a candy bar. Choose unsweetened, low-fat, whole grain, fiber-rich versions of these items instead.
   
   
7. Reduce sugar intake: Kids love sweet treats like candy, cookies, donuts, muffins, and chewy "fruit" snacks, but too much sugar is not good for their health or teeth. Offer these items infrequently – perhaps as dessert after dinner - and limit the serving size. Choose healthier alternatives such as fresh, dried, freeze-dried, or canned (in juice or extra-light syrup) fruit.
   
   
8. Use pre-packaged convenience foods sparingly: Although quick and easy, these highly processed foods are high in salt, sugar, and/or fat - as well as preservatives - and have little nutritional value. Serve these items only in "emergency" situations.
   
   
9. Avoid fast food: There are few nutrients in fast food, yet a large amount of calories, sugar, fat, cholesterol, salt, and preservatives. When you do eat out, make healthy restaurant choices and help your child order the most nutritious items off of the menu.
   
   
10. Prevent habits of overeating: Infants and young children are very good at paying attention to their hunger and fullness cues. Reinforce that your kids should eat only when they are hungry, and stop as soon as they start to feel full. Avoid the "clean-your-plate" mentality: if your child is satisfied, don't force him to finish his meal.