We’ve all heard it before, “You are what you eat!” This saying rings true because a healthy and well-balanced diet plays a large role in our health and overall well-being. Simply put, when we eat right, we feel good. On the other hand, eating poorly can lead to health problems and not feeling our best. This applies even more so to kids who are still growing and developing each and everyday.
Making sure our kids consume the right foods and nutrients is essential because it directly impacts their physical and mental growth.
Additionally, early childhood eating habits set the foundation for our kids’ health in later years. A well-balanced diet helps support sustained energy, learning, a strong immune system, and healthy bones. Nutritious eating also helps reduce the risk of chronic diseases and obesity.
Here are some tips for making eating healthy a priority for you and your kids.
Prioritize Fruits and Vegetables
Fruits and vegetables are integral to a healthy diet. In fact, most guidelines show that fruits and vegetables should make up half, if not more, of your meal/plate. When feeding children, try to aim for a rainbow of fruits and vegetables in order to offer a wide range of vitamins and minerals. Sometimes it can be daunting to think about washing and preparing that much produce. But remember, fresh, frozen, canned, and dried options are all great for incorporating more fruits and vegetables.
Don’t Forget Protein
Proteins are macronutrients that help our bodies perform essential functions. In children, especially, protein helps promote the healthy development of tissues, organs, and muscles. Additionally, protein assists in the production of antibodies to fight infection and help regenerate cells and repair tissues. Protein comes in many forms and can be incorporated into your child’s diet with things like meat, eggs, seafood, poultry, beans, peas, soy products, nuts, and seeds.
Always Include Fiber
Fiber is an essential part of our diets that is often overlooked. Fewer than 1 in 10 U.S. adults meet the daily recommendations for fiber intake. Children who do not get enough fiber struggle with constipation, stomach aches, and other digestive trouble. Whole grains, fruits, and vegetables are good sources of fiber. Many of these foods can be added to things that your child may already like to eat. Consider adding cut-up or pureed vegetables to a pasta dish or blending fruit and veggies into a smoothie for a healthy and refreshing drink.
Remember to Hydrate
Our diets consist of solids and liquids, and it is just as important to consider what we drink as well as what we eat. The best drinks are water and low-fat or fat-free milk, small portions of 100% fruit juice, and fruit or veggie smoothies. Try to limit sugar-sweetened beverages, caffeinated drinks, soda, and fruit-flavored drinks. Focusing on proper hydration can help with digestion and help deliver nutrients to our cells.
Healthy eating is a habit, and as with all habits, it takes time to develop and adjust to changes that you may have to make. However, for both your and your kids’ health and well-being, healthy eating should be a top priority. Kids benefit from routine, and it can be a good idea to schedule meals and snacks and practice mindful eating. Don’t be discouraged if kids don’t like the healthier options they are offered on the first try. Keep offering them, and with repeated exposure, most kids will start to make good food choices on their own as they learn what they like and what foods make them feel good.
Additionally, ChildWatch offers tools to make nutritious meal planning easy for childcare workers. The Meal Manager helps automate servings, cycle meals, and ensure that all menu items are USDA-compliant. Healthy eating isn’t all or nothing; it is a conscious decision to think before we eat and try our best to achieve a healthy balance.