Nutrition Basics for Kids

Pediatric nutrition doesn’t have to be complex, but also there is no one-size-fits-all approach to guiding a child on healthy eating. There are, however, some general guidelines that can help us make healthy choices for our little ones.

In my opinion, moderation AND variety is the key to success.  We all know from from food pyramids and Choose My Plate that fruits, vegetables, grains, proteins, and healthy fats are all required for a well rounded diet. But sometimes kids are selective in what they choose. The goal is not to give them all of these ingredients in one sitting, but to instead spread them out over a day or even a week. And moderation is just that…special treats and sweet snacks are inevitable. We shouldn’t demonize those foods but instead just offer them occasionally and not daily. Let’s break down why each food group is important:

Fruits

Fruits are a good source of vitamins, minerals, and fiber. They also contain antioxidants, which can help protect cells from damage.

Vegetables

Vegetables are also a good source of vitamins, minerals, and fiber. They also contain antioxidants, which can help protect cells from damage.

Whole grains

Whole grains are a good source of fiber and complex carbohydrates. They can help keep children feeling full and energized.

Protein

Protein is an important nutrient for growth and development and helps build muscles. Lean proteins, such as chicken, fish, beans, and nuts, are the preferred protein source. Although delicious, we should heavily limit offering processed meats, such as bacon, sausage, and ham.

Processed foods

As parent, on-the-go-snacks are extremely important for daily survival. In general, items that come in packages or wrappers contain processed foods that don’t fuel our body as much as we’d like them to.  Processed foods are often high in sugar, salt, and unhealthy fats. They can also be low in nutrients. The best on-the-go snacks are whole fruits and vegetables that won’t spoil while you’re spending a day at the zoo. Some examples are bananas, apples, oranges, grapes, raisins, carrot sticks/chips, cucumbers, or whole grain crackers.

Drinks

Kids need to hydrate just like adults do. Did you know that thirst is often confused as hunger? If your child recently ate but is complaining of hunger…I’ll be they’re actually thirsty! Water should be our #1 go-to drink of choice, all things sugary should be avoided, that includes juice, soda, sports drinks, and flavored milks.

Dairy

Dairy can be a controversial topic for a lot of people. In general, children do not require milk to be healthy, I treat plenty of vegan families who get protein and fat from different sources. That being said, milk also isn’t the enemy when consumed properly. Milk intake should be limited to 16oz per day. Kids should drink whole milk until age 2 because the fat content is important for brain growth and development. After age 2, switch to 2% milk as the fat content is less important and by age 2 kids are consuming plenty of other sources of fat. Finally, milk should always be served plain. If I could remove the chocolate milk option from schools across the country I would! I would prefer kids skip milk than drink chocolate milk, adding chocolate powder or syrup to milk has just changed our drink choice from a protein packed fluid to a dessert. To milk or not to milk is your personal choice and both options are totally acceptable!