In today's society, with childhood obesity soaring to astronomical numbers, parents need to be well-informed and aware of what their child's diet does and doesn't include. According to the Centers for Disease Control and Prevention, National Health and Nutrition Examination Surveys between the years 2003 and 2006 show that the prevalence of obesity has increased: for children aged 2 to 5, prevalence increased from 5 percent to 12.4 percent; for those aged 6 to 11; prevalence increased from 6.5 percent to 17 percent; and for those aged 12 to 19, prevalence increased from 5 percent to 17.6 percent. Obese children are at risk pf developing serious conditions such as cardiovascular diseases and diabetes. So what can you do as parents and caregivers to ensure your children are consuming a healthy, well-balanced diet?
Fruits and Vegetables
Fruits are an obvious component of any healthy diet. Not only are they delicious, they offer important nutritional value. One-hundred percent fruit juice is considered a serving of fruit, as are dried or canned fruits. Fruits can be incorporated into almost every meal, and they make for great snacks on the go or at home. There is such a thing as having too much, though. Since fruits contain sugar-- and some have more than others-- it is a good idea to keep track of how many fruits and juices, for example, your child consumes in a day.
Vegetables are equally important. Like fruits, many varieties of vegetables contain important nutrients such as Vitamins C, D and B. Dark green leafy vegetables like spinach, kale, and bok choy are especially good for you they contain important cancer-fighting antioxidants. Most children, including teens, might be adverse to eating vegetables, as they do not contain the sugar that fruits do, and therefore do not have that sweet taste, but you can make eating vegetables enjoyable. For instance, serve carrot sticks and cherry tomatoes with ranch dip or celery sticks stuffed with peanut butter or cottage cheese.
According to the U.S. Department of Agriculture, teenagers need at least 1 1/2 cups to two cups of fruit servings a day and the same amount of vegetables. (The amount of servings typically depends on the amount of physical activity.)
Grains
Grains, like fats, are divided into two categories, whole and refined. Whole is preferred, as the grains' natural nutrients are preserved. Refined grains are processed and nutrients, except fiber, are added back. Refined grains are typically white breads and pastas. Whole grains such as oatmeal, bran and brown or wild rice are not processed or milled.
U.S. dietary guidelines suggest that more than half of a child's (or adult's) servings of grain be of a whole-grain variety. Recommendations call for five to seven servings of grains per day.
Grains provide children and adults with the necessary fiber needed to process and break down food, which helps prevent constipation. Diets high in fiber are also though to aid in prevention of heart disease and diabetes, as well as help with weight management and cholesterol levels.
Children might not like the taste of wheat germ, bulgar or whole grain pastas. If your teen isn't happy with whole wheat pasta, for example, top it with a delicious tomato or cheese sauce. Sometimes it is the unfamiliar appearance or texture that makes them hesitant to try something new or different. Be creative and you'll get those important grains added into your teen's diet.
Dairy
Milk, a major source of calcium, is an important part of many children's diets throughout adolescence and into adulthood. As a child grows, calcium is even more important as it greatly contributes to the development of bones and muscles. Dairy products also provide us with important vitamins such as D, and minterals likeapotassium. According the the U.S. Department of Agriculture's Food Pyramid, children need three cups of dairy products a day. Those servings, if they are not milk, should be milk-based. Butter and cream cheese do not count as dairy servings.
If your child or teen has an intolerance to milk, or your family does not consume dairy products, there are options. Soy and rice milk are enriched with calcium. Soy butter, ice creams and cheeses are milk alternatives you and your family may enjoy.
Fats and Oils
Fats and oils should be used sparingly. That is the standard for all age groups. Fats and oils are important, though, to a growing child's diet as they provide essential minerals. According to the American Heart Association, "Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones."
There are good fats and bad fats, so read labels carefully. Good fats are mono and poly saturated and bad fats are trans and saturated fats. Fats are hidden in many foods as well as in cooking preparation, so you may be getting what you need and be unaware of it. Children should limit their fats and oils to 3 to 5 teaspoons per day.
Hand in Hand
A healthy diet goes hand in hand with exercise and physical activity. Healthy, Growing children need a good dose of exercise each day, a nice complement to a nutritious diet. Teach your children about the benefits of a healthy lifestyle: well-balanced food and adequate exercise. These are lessons that are lifelong and important to the overall well-being of your children throughout their growth and development.
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