Children’s basic nutrition needs are very similar to those of other family members, although amounts of food needed differ because of age. Offer your child a variety of foods from the basic food groups:
* Breads, cereals, rice and pasta
* Vegetables
* Fruits
* Milk, yogurt and cheese
* Meats, poultry, fish, dry beans and peas, eggs, and nuts
* Vegetables
* Fruits
* Milk, yogurt and cheese
* Meats, poultry, fish, dry beans and peas, eggs, and nuts
It is important to offer a variety of foods within each food group. For example, in the fruit group, it is better to eat an orange, a half a grapefruit, and a kiwi over a three-day period rather than eating three oranges. Over time, young children will take in adequate nutrients when offered a wide variety of healthy foods.
Different nutrients are needed for different functions in the body. Protein is needed for growth. Most of the protein in the diet is supplied by milk, meat, fish, poultry, eggs, cheese and dry beans and peas. Calcium is needed for strong bones and teeth. Dietary calcium is primarily found in milk and milk products such as cheese and yogurt and to a lesser extent in leafy green vegetables. Iron is an important mineral that comes from meat, poultry, fish, eggs, green leafy vegetables and iron-fortified breads and cereals. Iron from cereal will be absorbed better when served with a food rich in vitamin C. Citrus fruits and their juices and dark green or yellow vegetables are good sources of vitamin Cand vitamin A.
Water is needed to regulate body functions in young children. As a percentage of body weight, children have more water in their bodies than adults. Children can become dehydrated more quickly than adults. Offer water to your young child several times during the day.
Fat is a necessary nutrient in a child’s diet. It helps to provide extra calories and needed nutrients for active and growing children. No fat restriction should be applied to children below the age of 2 because their fast growth requires a high percentage of calories from fat. The following pattern is recommended by the American Heart Association for children over the age of 2: Saturated fatty acids – less than 10 percent of total calories; total fat – an average of no more than 30 percent of total calories; dietary cholesterol – less than 300 milligrams per day. Each of these numbers refer to an average of nutrient intake over several days. You can help your child (2 and older) develop beneficial low-fat dietary habits by offering items such as reduced fat milk, non-fat yogurt and lean meats.
Sugary foods provide few nutrients and should be limited. Chewy, sticky, sugary foods may promote tooth decay if left on the teeth. Children should be taught to properly brush their teeth daily to help reduce tooth decay.
