The number of children who are overweight or obese continues to increase and while many of these children struggle with weight problems they are not getting the proper nutrients in their diet. They are consuming too much junk food and not enough of the nutritious food required for health and growth. So parents should check to see that their children are getting adequate portions of healthy foods.
Children need sixteen ounces or two cups daily of milk and milk products. These include fat free milk, various cheese, cottage cheese, yogurt, custard, ice cream, pudding, whole milk or milkshakes. If your child is overweight, they should opt for low fat and fat free products. Normal weight children can enjoy ice cream and milkshakes.
Children should also eat twelve ounces of fruit each day. One portion of fruit is equal to eight ounces or one cup. A portion of dried fruit is one half cup or four ounces. A serving of juice would be an eight ounce glass. One apple, one banana or pear counts as a serving.
Vegetables are another necessary part of a child s diet. They need to eat twelve ounces or one and one half cups a day of fresh, frozen or canned vegetables. These can include vegetable juices and vegetable soups. While baked potatoes are fine, french fries and hash browns should be limited.
Grains are also important in a child s diet. They need at least five ounces a day and half of this should be whole grains. One slice of bread is equal to one ounce. In addition to various breads, crackers and cereals, grains also include rice cakes, pancakes, pizza crust, polenta, waffles and ramen noodles. Children need only four ounces a day of meat and beans. Two ounces of cooked meat, poultry or fish is equivalent to one child s portion. Included in the meat and beans group are eggs, nuts, seeds, and peanut butter.
Foods that are mostly fat and sugar such as cake, chips, candy, cream cheese, cream sauces, doughnut, gravy, pies, and whipped cream should be limited, as should most oils. But plant oils can be served in small quantities. Since children have small stomachs they need snacks as well as the conventional three meals a day. But parents should ensure that healthy foods are part of the snack.
Breakfast is also important, as studies have proven that children who eat breakfast do better academically in school. Many schools have a breakfast program for parents who are too busy to serve breakfast at home. However, breakfast doesn t have to be elaborate. A peanut butter sandwich with an apple or banana can suffice.
While you should not try to force your children to eat foods they don t like, you shouldn t limit your menus to the foods they will eat. Continue to offer new foods in smaller portions and remember children often have to try new foods several times before they finally learn to enjoy them, so parents need to be patient and pleasant when coping with picky eaters. Parents also need to be good role models by eating the foods they want their children to eat. Children respond to what they see not to what they are told to do.
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