Nutrition for Children

When thinking about nutrition for children, realize that they like, and need, variety. Many kids, if they had their way, would eat the same foods all the time, but to get all the nutrients they need for optimum growing conditions they need to eat from all food groups.

Children raised on fruits, vegetables, whole grains, and legumes grow up to be slimmer and healthier and even live longer than their meat-eating friends.  Breakfast is a great way to refuel to operate at peak performance. Studies support the idea that children who eat breakfast do better in school than those who don’t eat breakfast.

Children will choose a balanced diet if a wide range of food is made available to them. Never force or bribe children to eat. Offer choices but don’t be a short order cook either. Provide fresh fruit at breakfast. You can just put it on the table and not say anything about it. Your child will get used to the fact that fresh fruit is available to eat. If after a few days they have not eaten any fruit, encourage them to take 1 or 2 bites a day. If your children insist on cereal in the morning, then at least buy organic cereal because they use more natural sweeteners. Some children enjoy cooked oatmeal or steel cut oats cooked with raisins. Eggs and toast work well too.

Offer raw vegetables at lunch and dinner. We usually have carrots, red peppers, and cucumbers. Sometimes I have celery and sliced tomatoes, but usually carrots, peppers and cucumbers are always there. A lettuce salad is also a good choice for a fresh vegetable although not all children will eat salad. Experiment with different dressings to see if this will help your child eat more salad.

Children who work with healthy food are more likely to eat it. Get your child more interested in vegetables by enrolling him or her in a youth or family garden project this summer. Even just a container tomato plant can be fun for a child to watch and maintain.  There is not much more that will encourage nutrition for children than being able to go out in their backyard and eat something fresh off the plant.