Nutrition and Your Child

They went to the cupboard... Today, feeding children is based on concerns about heart disease, diabetes, cancer, and high blood pressure. There is reason to be concerned. More than 20 percent of Western children are overweight with a good chance that 50 to 70 percent of them will remain overweight as adults. It is important for parents to set good examples of healthful eating. Research shows that children develop eating habits similar to those of their parents. While it is a parent's job to provide balanced selections from the five food groups, children can be allowed a certain amount of freedom to choose what and how much they eat.

Poor eating habits and craving for sugar snacks and fatty foods may develop if parents fail to direct the decision making process. Remember that the issue isn't "good foods" versus "bad foods". If children balk at food put before them, don't worry. Studies show children will, over time, eat the amount of food that is right for them if they are offered healthful choices. You can't expect a child to want to eat broccoli if chips are offered, or drink milk or orange juice when parents are drinking sodas. Of course, an occasional high fat food, gooey dessert, sugary snack, or soda is permissible, provided they are not substitutes for nutritious foods. Parents can make eating a pleasure for the entire family by helping create positive attitudes about food that will lead to a lifetime of good health.

What are the five food groups, and how can we help the entire family eat a balanced diet? The food guide pyramid on this page shows how to select a balanced diet and how to teach your child to make wise choices.
How many servings do you need each day?
______________________Many______Children,_____Teen
______________________Women,____teen girls,___boys,
______________________Older_____active women,_active
______________________Adults____most men______men
______________________About_____about_________about
Calorie level*___________1,600_____2,200_________2,800
Bread Group Servings_____6_________9_____________11
Vegetable Group Serving__3_________4_____________5
Fruit Group Servings_____2_________3_____________4
Milk Group Serving______2-3**_____2-3**_________2-3**
Meat Group Servings____2, for a__2, for a______3, for a
______________________Total of__total of______total of
______________________5 ounces__6 ounces______7 ounces
--------------------------------------------------------------
Total Fat (grams)________53________73____________93

* These are the calorie levels if you choose low fat. Lean foods from the 5 major food groups and use foods from the fats, oils, and sweets group sparingly.

** Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings.

A balanced diet includes food from each of the following food groups:
1. Grains (bread, cereal, rice, and pasta);
2. Fruit (fresh, dried, or unsweetened canned);
3. Vegetables (raw or lightly cooked);
4. Meat (meat, poultry, fish, dried beans, eggs, and nuts); and
5. Dairy (milk, yogurt, and cheese).

Offer your children nutritious choices for meals and snacks. This way you can help them control their own diet. For example, you might offer a choice of an apple, an orange, or a banana. With older children (aged 7 and up) you can start by planning a menu together, letting the children check to make sure it includes all five-food groups.

Remember that each of the food groups provides some, but not all, of the nutrients a child needs. Foods in one group can't replace those in another. No one of these major food groups is more important than another. For good health, all are necessary.

What's for breakfast? Many of us do not eat in the morning. Estimates suggest that up to 25 percent of all school-aged children leave the house without breakfast.

You may think that breakfast is just another meal. For a child, breakfast provides much needed energy (calories) to start the day off right. Adults may be able to make up for skipped breakfast by grabbing something on the way to work or while doing morning errands. Your child, however, does not have that opportunity. A nursery school child usually has a mid-morning snack 3 to 5 hours after waking up. After nursery school, few children are offered a morning snack.

Getting your child to eat breakfast isn't always easy. Try to tune into your child's morning personality. A sleepyhead may need a quick breakfast. An early riser may like to eat breakfast before getting dressed. If this conflicts with your morning schedule, let your children get their own breakfast. Even a 6-year-old can open a container of yogurt.

A good breakfast consists of complex carbohydrates and simple sugars (breads, whole grains, fiber, fruits, and vegetables); proteins (dairy, chicken, beef, fish, eggs, nuts, and dried beans), and some fat. Carbohydrates and simple sugars offer quick energy but leave the stomach quickly. A breakfast of only carbohydrates can give a child mid-morning discomfort. When milk, cheese, yogurt, lean meat, or an egg is added, the food stays in the stomach longer and provides sustained energy.