dietitian
Q
A
&
How diet affects Child GROWTH
Started when young, healthy habits can remain with kids through adulthood.
Vice President,
HealthMarket
Elisa Sloss, RD, LD
&
Q
A
Q:
How important is a healthy diet?
Kids need proper nutrients—macronutrients like carbs, protein and fat, and micronutrients like vitamins and minerals—to grow up healthy and strong. Eating a balanced diet when young sets up a foundation for good eating habits and nutritional understanding throughout life.
A:
A:
Always consult with a medical professional if you have concerns. Being under- or overweight, having overall poor physical growth, pale skin, tooth decay and constipation are the more obvious signs of missing nutrients. It also may manifest in behavioral problems, sleep issues and difficulties at school.
Q:
How do you know if your child is getting all the nutrients needed from their food?
A:
All foods can be fine in moderation. Treats and processed foods like chips, cake, candy and fast food—and sugary drinks like soda, juice, sports drinks and flavored waters—can be enjoyed occasionally, but shouldn’t be staples in their diet.
Q:
Are there any foods that kids shouldn’t eat?
A:
Introduce gateway foods by combining healthy or new options with foods your child already likes. It also helps to offer kids lots of options, and get them involved in grocery shopping and cooking so they have a say in what they eat and start making healthy choices all on their own.
Q:
How can you encourage kids to eat healthy food they might not like?
A:
For most healthy children who are growing normally, multivitamins aren’t necessary. Foods are the best source of nutrients, so regular, balanced meals and snacks can provide everything kids need. Vitamins might be helpful in cases of a growth delay or certain food allergies; check with your pediatrician.
Q:
Do kids need multivitamins or supplements?
Build Balance
A healthy meal for kids includes a variety of foods to achieve a mix of nutrients.
Serve kids fresh fruits in a rainbow of colors and range of flavors.
• Apples
• Bananas
• Blueberries
• Grapes
• Kiwi
• Oranges
• Pineapple
• Strawberries
• Watermelon
Fruit
Whole-grain
options contain fiber and nutrients.
• Brown rice
• Multigrain crackers
• Oats
• Popcorn
• Quinoa
• Whole-grain pasta
• Whole wheat bread
• Whole wheat wraps
Grains
Build and maintain strong bones.
• Cheese
• Greek yogurt
• Milk
Dairy
Help kids build muscle to grow strong with a healthy dose of protein.
• Almonds
• Beef
• Black beans
• Chicken
• Eggs
• Fish
• Pork
• Tempeh
• Tofu
Protein
Load plates with vibrant veggies that add vitamins.
• Asparagus
• Bell peppers
• Broccoli
• Brussels sprouts
• Carrots
• Celery
• Green beans
• Peas
• Spinach
veggies
nutrients kids need
These key nutrients contribute to overall health and development.
Plays a critical role in bone and tooth development during younger years. Milk, yogurt and cheese are top calcium sources.
calcium
vitamin d
Works to build healthy and strong bones, and supports the immune system. Find it in fish, egg yolks and cereals.
fiber
Nourishes the gut and helps with digestive health and regularity. High-fiber foods include nuts, avocados and strawberries.
potassium
Keeps muscles and nerves healthy, and promotes normal blood pressure. Bananas, spinach and peas are some of the best sources.
VIEW SOURCES
hsph.harvard.edu
A:
Kids need proper nutrients —macronutrients like carbs, protein and fat, and micronutrients like vitamins and minerals—to grow up healthy and strong. Eating a balanced diet when young sets up a foundation for good eating habits and nutritional understanding throughout life.
Q:
How important is a healthy diet?
A:
Always consult with a medical professional if you have concerns. Being under- or overweight, having overall poor physical growth, pale skin, tooth decay and constipation are the more obvious signs of missing nutrients. It also may manifest in behavioral problems, sleep issues and difficulties at school.
Q:
How do you know if your child is getting all the nutrients needed from their food?
A:
All foods can be fine in moderation. Treats and processed foods like chips, cake, candy and fast food—and sugary drinks like soda, juice, sports drinks and flavored waters—can be enjoyed occasionally, but shouldn’t be staples in their diet.
Q:
Are there any foods that kids shouldn’t eat?
A:
Introduce gateway foods by combining healthy or new options with foods your child already likes. It also helps to offer kids lots of options, and get them involved in grocery shopping and cooking so they have a say in what they eat and start making healthy choices all on their own.
Q:
How can you encourage kids to eat healthy food they might not like?
nutritionnews.abbott
mayoclinic.org
rch.org.au
rasmussen.edu
SOURCES
hsph.harvard.edu
nutritionnews.abbott
mayoclinic.org
rch.org.au
rasmussen.edu