Healthy Foods = Healthy Child

from Shine Newsletter, Summer 2007

“Healthy foods help all the body systems function optimally,” said Arinn Makovsky, MS, RD, dietitian on staff at The Children’s Hospital. “Eating a well-balanced diet allows both the brain and the body to grow and develop appropriately.”

Choose the Right Foods

The U.S. Department of Agriculture’s Food Guide Pyramid suggests a variety of foods from these groups should be part of your child’s daily diet:

• Grains (cereal, whole-wheat bread, brown rice)
• Fruits (strawberries, peaches, apples)
• Vegetables (green beans, squash, carrots)
• Dairy (low-fat milk, yogurt, cheese)
• Meat and beans (peanut butter, tofu, lean chicken or turkey)

Healthy fats such as those found in oils, nuts, fish and avocados should be included in your child’s diet, but unhealthy fats like those found in shortening, margarine or candy should be eaten sparingly.

Portion Distortion

Use the chart on the next page to help you determine the right portion sizes for your child. These amounts represent what your child should be eating every day. Don’t worry if your child misses a certain type of food during a meal, just try to include it the next time he or she eats. Remember, the key is a good variety, balanced intake and moderation.

Seconds, Please

Do you worry that you’re feeding your child too much? Plan ahead by serving her dinner on a salad or dessert plate. Portions will be smaller, but studies show your child will feel fuller faster. If she still asks for seconds, offer a smaller serving, and add more fruits and vegetables as well.

For more on how a healthy diet helps your child, check out the articles on body mass index (BMI) and cholesterol!

* All portions are recommended daily amounts.

Source: KidsHealth Library

Make Food Fun

Eating doesn’t have to be all about a variety of food groups and portion sizes. Here are a few examples you can use to make eating a healthy diet fun for your child.

• Create a “new food night.” Take your child to the grocery store and let her pick out a new fruit or vegetable she’s never eaten to add to dinner.
• Make faces with their food. Use carrot slices or button mushrooms for eyes, a broccoli stalk for a nose, and spaghetti pasta for a big smile. Each time they take a bite, they can then make a new face. 
• Add pizzazz to fruits and vegetables with low-fat dips, dressing or cheese.

“One of the best ways to help your child eat right is to be a positive role model,” Makovsky said. “Take pleasure in choosing new foods and get creative when it comes to food presentation, like cutting sandwiches into fun shapes using cookie cutters. These things teach your child that eating right is fun.”