Better Choices Make Healthier Kids
Before you select your child’s next snack, be sure you’re making a healthy choice.
“Many food items contain lots of calories with no vitamins, protein or fiber for kids to benefit from,” says Marsha Flowers, MHS, RD, LD, clinical nutrition manager at St. Louis Children’s Hospital. “Some examples of this would be sugar-enriched kids’ cereals and juices that are not 100 percent fruit juice.”
What You Can Do
Help increase your child’s consumption of nutritious foods and beverages by involving him or her in the grocery shopping experience. Not only will he or she be more inclined to eat the items you picked together, but you can also teach why some items are considered healthy choices and why others are not.
Consider these guidelines when planning your child’s meals:
- Breakfast—Ensure packaged cereals have more than 2 to 3 grams of fiber per serving, and avoid options that contain marshmallows or other forms of added sugar. Oatmeal or parfaits made with fruit, yogurt and granola also make great choices.
- Lunch—Opt for rice cakes over chips and choose whole-wheat breads and pastas rather than white varieties. Always include fresh fruits and vegetables.
- Dinner—Feed the mumbling grumbles of hunger before dinner by having a veggie tray on the counter for snacking.
- Snack attack—Provide creative alternatives at snack time, such as thinly sliced fresh potatoes baked in the oven instead of packaged potato chips.
- Beverages—While 100 percent fruit juice is okay once in a while, it can still be loaded with sugar. Water is the best choice for your child, and you can liven up its flavor by adding lime or lemon juice.
