Raising healthy-eating kids in a world filled with sugary snacks and fast-food meals is challenging. But good nutrition is vital for all children.
The eating habits kids develop when they’re young will influence their physical health, emotional well-being, and academic success as they grow.
How Do Kids Benefit from Healthy Eating?
A nutritious diet provides the essential nutrients to fuel a child’s body and brain. Kids who are healthy eaters tend to have:
- Better physical health — Nutritious foods build strong, healthy muscles, bones, heart, lungs, and more. And children who eat healthy meals and snacks when they’re young are more likely to grow into healthy adults.
- Optimal brain growth and development — Much of a child’s brain growth happens when they’re young. Diet plays a crucial role in how the brain develops and functions and in school performance. There’s a strong connection between healthy diets and academic success.
- A more robust immune system — Protein, vitamins, and minerals are all essential nutrients for healthy white blood cells and immune function. Kids who eat a nutritious diet can fight off colds, the flu, or other childhood illnesses more easily.
- A stronger sense of well-being — Healthy kids who do well in school are often happier, more confident, resilient, and well-adjusted.
What Are Children’s Nutritional Needs by Age?
All children require a proper mix of carbohydrates, protein, fat, vitamins, and minerals. It’s essential to offer a variety of foods with meals and snacks.
Kids should aim to eat three meals daily, plus two to three snacks in between. Eating every few hours provides the energy and nutrients they need for learning, playing, and growing.
The amount of food your child requires depends on their age and activity. Offer plenty of the following foods each day:
- Dairy foods or nondairy alternatives — These provide protein, calcium, and vitamin D for strong bones and muscles. Toddlers need up to two servings a day, while school-aged kids need two and a half to three servings daily. Eight ounces of regular milk, soy milk, yogurt, or 1.5 ounces of cheese count as a serving.
- Fruit — It’s packed with vitamins, minerals, and fiber for immune and digestive health, plus carbohydrates for quick energy. Offer a variety of colorful fruits each week with meals, snacks, and desserts. Depending on age, kids need 1 to 2 cups of fruit daily.
- Healthy fats — Healthy, essential fats come from nuts, nut butter, seeds like chia and pumpkin seeds, olive oil, and avocados. Kids need small amounts of these plant-based fats for brain development and hormone production. They also help children absorb vitamins A, D, E, and K.
- Lean proteins — Foods like chicken, turkey, fish, eggs, tofu, and beans help build and maintain healthy muscles, tissues, and organs. Kids need between 3 and 6 ounces of protein-rich foods daily, depending on their age and weight. A good rule of thumb is to fill about one-quarter of their plate with protein-rich foods.
- Vegetables — These are full of vitamins, minerals, healthy carbohydrates, and fiber. Toddlers and young children should eat at least 1 cup of vegetables daily, while older kids should eat up to 2 to 2.5 cups. Serve a variety of colorful vegetables, like carrots, sweet peppers, broccoli, and leafy greens, each week.
- Whole grains — Oatmeal, brown rice, quinoa, whole-wheat bread, and cereals are full of fiber, B vitamins, and healthy carbohydrates for long-lasting energy. Fill about one-quarter of your child’s plate with whole grains to meet their needs.
How Can I Encourage My Child to Eat Healthy?
Good eating habits begin at home, and they’re easiest to establish when the entire family eats healthy foods together.
- Create structured meals and snacks at set times of the day. Avoid grazing throughout the day because then your child may not want meals.
- Establish regular mealtime routines, like turning off the television and phones and sitting at the table for meals and snacks. Make meals a calm, peaceful time to catch up on everyone’s day.
- Make healthy choices accessible. Instead of chips or cookies, stock your pantry with whole-grain bread, almond butter, popcorn, and trail mix. Fill your refrigerator with cut-up fruits, vegetables, yogurt, cheese sticks, and milk, so healthy choices are always within reach.
- Rely on the MyPlate method when serving meals and snacks. Divide your child’s plate into four sections. Fill one-half with fruits and vegetables, one-quarter with protein, and one-quarter with whole grains or starchy vegetables like peas or sweet potatoes. Include a serving of dairy or dairy substitute, like a glass of milk to drink or yogurt for dessert.
How Can I Make Healthy Food Look Appealing for Kids?
Some children are naturally curious and willing to try new foods, but many prefer to stick to familiar ones.
Trying new foods and flavors keeps meals and snacks interesting and provides a broader range of nutrients. Kids are more likely to try new foods if you:
- Add colorful, seasonal fruits and vegetables to their plate to make it visually appealing.
- Cook together. Depending on their age, kids can help wash produce, measure and add ingredients, or stir. Children are more likely to try new foods if they’ve played a role in preparing the meals.
- Make healthy food fun using cookie cutters to cut food into interesting shapes. Or turn their plate into edible art with pancake faces or a broccoli forest.
- Make meals interactive by including dips for vegetables, chicken strips, or mini-tortillas to roll up ingredients.
What Can I Do If My Child Is a Picky Eater?
Picky eating is very common in young children between 2 and 5. They often experience periods when they refuse certain foods or have a minimal diet. Though this can frustrate parents and caregivers, picky eating is typically temporary.
During this stage:
- Ask for your child’s input when grocery shopping and planning meals and snacks.
- Don’t force your child to eat foods they refuse. Instead, offer a variety of foods at mealtime, serve family style meals, and let them make their own choices.
- Introduce only one new food at a time so they don’t feel overwhelmed.
- Serve the same foods to everyone in the family. You are not a short order cook.
Raising healthy eaters takes time and practice, and the process isn’t always easy. Talk to your doctor and dietitian if you have concerns about your child’s eating habits or growth. Your health care team can provide guidance and reassurance; they’re a phone call away.