How to Create the Proper Diet for Children

A healthy diet is essential for children to become healthy and strong. The benefits of good nutrition are endless: healthy brain development, which leads to better learning; higher self-esteem; a lower risk of stress and depression; and a lower risk of chronic illnesses associated with obesity -- to name a few. As a parent, you are responsible for creating a proper diet for your children.

Instructions

    • 1

      Set a good example to your children. Kids are quick to copy their parents' behavior, says the American Psychological Association, so be aware of your own eating habits. If you constantly treat yourself to junk food and sugary drinks, you can hardly expect your kids to opt for fresh fruits and vegetables.

    • 2

      Cook meals from scratch as much as you can. Home-cooked meals are healthier for the entire family and help children learn about different ingredients and the cooking process. Microwaveable meals and takeaways tend to contain more fat, sugar and salt. Eat meals with your children as often as possible. Not only does this allow you to try new healthy recipes as a family, it provides an excellent bonding opportunity.

    • 3

      Fill your refrigerator and store cupboards with nutritious snacks instead of unhealthy junk. Forget soda, chips, and candy and always have plenty of fruits, whole-grain snacks, water, milk and fresh fruit juice available. When your children are hungry, they will have no option but to go for a nutritious snack, and they will soon grow accustomed to this type of food. However, don't ban all of your kids' favorite treats. If they have a nutritious diet, the occasional cookie won't hurt.

    • 4

      Stick to the guidelines for a healthy diet for children of your age. Young children should have two servings of fruit and vegetables, four servings of whole grains, two servings of protein and three servings of dairy (or one pint of whole milk) per day. School-age children should have a wide range of healthy foods, including whole grains (such as oats, rice and whole wheat), calcium (such as milk and yogurt), healthy proteins (such as fish, eggs, poultry, lean meat and nuts), and lots of different fruits and vegetables.

    • 5

      Be aware of hidden sugar and salt. The recommendation from the American Heart Association is three teaspoons of sugar per day for a child. Foods like bread, canned goods, frozen meals and tomato ketchup may contain sugar. One soda may contain approximately 10 teaspoons of sugar, which is three times the recommended limit. Look for healthier alternatives, such as sparkling water with a dash of fruit juice instead of soda. The guidelines for the maximum salt intake for children vary depending on the age of the child. Avoid fast food and processed meals, which tend to have large amounts of sodium. Go for fresh or frozen vegetables instead of canned, and read all food labels to ensure you make low-salt or reduced-sodium choices.

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