Nutrition for children guidelines for a healthy diet.

“You want your child to eat healthy foods, but do you know what nutrients they need
and in what amounts? Below, we share a brief overview”.
Nutrition for children is based on the same principles as nutrition for adults. Everyone
needs the same types of nutrients, such as vitamins, minerals, carbohydrates, protein
and fat. However, children need different amounts of specific nutrients at different ages.
So what's the best formula to promote your child's growth and development? Check out
these basic nutrition tips for girls and boys of different ages, based on the latest Dietary
Guidelines for Americans.
Consider these nutrient-dense foods:
Protein. Choose seafood, lean meats and poultry, eggs, beans, peas, soy products, and
unsalted nuts and seeds.
Fruits. Encourage your child to eat different fruits, whether fresh, canned, frozen or
dried, instead of fruit juice. If your child drinks juice, make sure it's 100% juice with no
added sugar and limit your child's servings. Look for canned fruits that are labeled as
light or packed in their own juice, which means they have little added sugar. Keep in
mind that half a cup of dried fruit counts as one cup of fresh fruit. If consumed in excess,
dried fruits can contribute extra calories.
Vegetables. Serve a variety of vegetables, whether fresh, canned, frozen or dried. Each
week, try to offer a variety of vegetables, including dark green, red and orange
vegetables, beans and peas, starchy and others. When choosing frozen or canned
vegetables, look for the lowest sodium options.
Grains. Choose whole grains, such as whole-grain bread, oatmeal, popcorn, quinoa and
brown or wild rice. Limit refined grains, such as white bread, noodles and rice.
Dairy. Encourage your child to eat and drink low-fat or fat-free dairy products, such as
milk, yogurt, cheese or fortified soy beverages.
Try to limit the calories your child consumes that come from the following:
Added sugar. Limit added sugar. Naturally occurring sugar, such as that found in fruits
and milk, is not added sugar. Examples of added sugar are brown sugar, corn sweetener,
corn syrup, honey and others. Check nutrition labels. Choose cereal with minimal added
sugar. Avoid beverages with added sugar, such as soda, sports and energy drinks.
Saturated and trans fats. Limit saturated fats - fats that come mainly from animal-based
foods, such as red meat and poultry and full-fat dairy. Look for ways to replace
saturated fats with vegetable and nut oils, which provide essential fatty acids and
vitamin E. Healthier fats are also naturally present in olives, nuts, avocados and seafood.
Limit trans fats by avoiding foods containing partially hydrogenated oil.
Sodium. Most children in the U.S. consume too much sodium in their daily diet.
Encourage your child to snack on fruits and vegetables instead of chips and crackers.
Check nutrition labels and look for products that are low in sodium.
If you have questions about nutrition for children or specific concerns about your child's
diet, talk to your child's doctor or a registered dietitian.