Benefits of Healthy Eating
One of the most recognizable benefits of developing proper nutrition in children is that it helps to maintain a healthy weight. According to the CDC (Center for Disease Control), obesity affects about 13.7 million children and adolescents (about 18.5%) and rises to 20.6% among 12 to19-year-olds. The takeaway here is that the rate of obesity rises as children get older and make their way into adulthood generally based on whether they have established healthy eating habits earlier in life. Proper nutrition
Not only is proper nutrition vital for physical health, but it also improves a child’s mood and disposition, which can really affect their outlook on life.
Healthy eating also adds the benefit of preventing some mental health issues and improves overall mental health conditions.
Making the Shift
Remember, you don’t have to do it all at once. If you’re sensing resistance from your child, begin a gradual shift to healthier foods. Begin by replacing added sugar and saturated fats with healthier choices. It is always best to limit the number of empty calorie options as opposed to banning them all together, since banning sometimes leads to binging in adults.
Suggestions for Creating Healthy Eating Habits
One of the most important things you can do to help your children eat nutritious foods is to get them involved. First talk to them about nutrition and health and set goals for shifting to healthier foods. Then plan meals together and let them know that you will also eat nutrition rich foods. Being a role model will have a positive effect on your children and it will also help you to focus on eating foods that enrich your health.
Finally, allow your child to work alongside of you in the kitchen. Find recipes together that will keep them involved and create a family favorites list. Cooking together will also help you to prioritize mealtimes and minimize mindless eating.
Nutrition Guidelines
According to the Mayo Clinic, the following is a guideline for healthy eating. It lists nutrient dense foods like protein, fruits, vegetables, grains and dairy. Keep in mind that if you follow alternative diets such as vegetarianism or veganism, there are many alternative healthy choices that will pack the same nutrition. It’s important to do your research.
Boys & Girls Ages 2 to 3: Daily guidelines for girls and boys Calories 1,000-1,400, depending on growth and activity level
- Protein 2-4 ounces
- Fruits 1-1.5 cups
- Vegetables 1-1.5 cups
- Grains 3-5 ounces
- Dairy 2 cups
Girls Ages 4 to 8: Daily guidelines for girls Calories 1,200-1,800, depending on growth and activity level
- Protein 3-5 ounces
- Fruits 1-1.5 cups
- Vegetables 1.5-2.5 cups
- Grains 4-6 ounces
- Dairy 2.5 cups
Boys Ages 4 to 8: Daily guidelines for boys Calories 1,200-2,000, depending on growth and activity level
- Protein 3-5.5 ounces
- Fruits 1-2 cups
- Vegetables 1.5-2.5 cups
- Grains 4-6 ounces
- Dairy 2.5 cups
Girls Ages 9 to 13: Daily guidelines for girls Calories 1,400-2,200, depending on growth and activity level
- Protein 4-6 ounces
- Fruits 1.5-2 cups
- Vegetables 1.5-3 cups
- Grains 5-7 ounces
- Dairy 3 cups
Boys Ages 9 to 13: Daily guidelines for boys Calories 1,600-2,600, depending on growth and activity level
- Protein 5-6.5 ounces
- Fruits 1.5-2 cups
- Vegetables 2-3.5 cups
- Grains 5-9 ounces
- Dairy 3 cups
Girls Ages 14 to 18: Daily guidelines for girls Calories 1,800-2,400, depending on growth and activity level
- Protein 5-6.5 ounces
- Fruits 1.5-2 cups
- Vegetables 2.5-3 cups
- Grains 6-8 ounces
- Dairy 3 cups
Boys Ages 14 to 18: Daily guidelines for boys Calories 2,000-3,200, depending on growth and activity level
- Protein 5.5-7 ounces
- Fruits 2-2.5 cups
- Vegetables 2.5-4 cups
- Grains 6-10 ounces
- Dairy 3 cups
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