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Good Enough to Eat: A Kid’s Guide to Food and Nutrition

Good Enough to Eat: A Kid’s Guide to Food & Nutrition

Good Enough to Eat: A Kid’s Guide to Food and Nutrition, we all need the same nutrients, such as vitamins, minerals, carbohydrates, proteins, and fats. However, children of different ages require different amounts of certain nutrients.

So what is the best formula to help your child grow and develop? Verify these nutrition basics for girls and boys of different ages based on the latest nutritional guidelines for Americans.

good enough to eat: a kid's guide to food and nutrition

Nutritious Foods

Protein

Choose seafood, lean meats and poultry, eggs, beans, peas, soy products, brands and unsalted nuts and seeds.
Fruit

Encourage your child to eat many fresh, canned, frozen, or dried fruits instead of fruit juices. If your child drinks juice, make sure it is 100 percent juice with no added sugar and limit his servings for proper weight. Look for canned fruits that say they are light or packed in their juice, which means they are low in sugar. Remember that a quarter cup of nuts counts as the equivalent of one cup of fruit. If eaten in excess, dried fruits can provide additional calories.

Vegetables

good enough to eat: a kid's guide to food and nutrition

Serve a mixture of fresh, canned, frozen, or dried vegetables. Try to offer various vegetables each week, including dark green, red, and orange, beans and peas, starches, and others. When choosing canned or frozen vegetables, look for options that are more moderate in sodium.

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Dairy Products

Help your child eat and gain weight and drink fat-free or low-fat dairy goods, such as milk, yogurt, cheese, or fortified soy beverages.
Try to limit your child’s calories from:

Added Sugar

Limit added sugar. Natural sugars, like those seen in fruit and milk, are not added sugars. Examples of combined sugars include brown sugar, corn syrup, corn syrup, honey, and others. Check the nutritional information for proper diet.

Choose Grains With Minimal Added Sugar

Saturated Fats

Limit saturated fat – Fats come primarily from animal food sources, such as red meat, poultry, and whole dairy products. The healthiest fats are also found naturally in olives, walnuts, avocados, and shellfish. Look for alternatives to replace saturated fats with vegetable and nut oils that provide essential fatty acids and vitamin E.

Sodium

Most children in the United States have too much sodium share in their daily diet. Encourage fruit and vegetable snacks instead of chips and cookies. Check the nutritional information and look for a low sodium product.

Best Strategies to Improve Your Diet that is Good Enough to Eat: A Kid’s Guide to Food & Nutrition

good enough to eat: a kid's guide to food and nutrition

Have Regular Meals

  • Serve a wide variety of health foods and snacks.
  • Set a role model for healthy eating.
  • Avoid fighting over food.
  • Include children in the process.

Family Dinner

Family meals are a relaxing ritual for parents and children. Children like the predictability of group meals, and parents have the opportunity to catch up with their children.

Children who attend regular family meals are

  • Rather eat fruits, vegetables, and cereals
  • Less prone to snacking on unhealthy foods
  • Less likely to smoke, use marijuana, or drink alcohol

You Can Also Try These Tips from Good Enough to Eat: A Kid’s Guide to Food & Nutrition

  • Have the children go out to dinner with a friend.
  • Include your child in meal planning and preparation.
  • Keep meals calm and friendly, without lecturing or arguing.

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Be a Role Model

The best way to promote a healthy diet is to eat right. Children will follow the example of the adults they see every day. By eating fruits and vegetables and not eating too many less nutritious things, you send the right message.

Another way to be a good role model is to serve adequate portions and not overeat for good fitness. Talk about your feelings of fullness, especially with younger children.

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