Young people change amazingly between the ages of six and 18. During this time, as they’re building the bone mass they will carry into adulthood, many school-aged children grow at astounding rates. Healthy eating is essential to fuel this rapid growth and development.
This article explains how young people’s nutritional needs are different from those of adults and suggests ways to help them develop healthy eating habits.
Recognize Their Special Nutritional Needs
The bone-building process requires large amounts of calcium and vitamin D. These nutrients are provided by the foods in the Milk and Alternatives food group, e.g., low-fat milk (white or chocolate) and low-fat, fortified soy beverages.
Like adults, children over the age of two and teens need to limit foods that are high in calories, fat, sugar and salt (sodium). This can be difficult, since eating out has become a way of life for many kids. Restaurants and fast food outlets often provide food that contains far more of these elements than they need.
You can help by:
Teaching your children to choose milk or water (instead of pop) and a salad (instead of french fries).
Making your children aware of the large portions served in restaurants (give them permission not to clear their plates if they’ve had enough).
Get off to a Good Start With Breakfast
Breakfast is often called the most important meal of the day. A healthy breakfast offers essential nutrients and energy to fuel physical activity and learning. Children who eat breakfast are more likely to do well in school.
Think outside the cereal box. Breakfast can take many forms and still be healthy. Your children might enjoy these different breakfast menus:
Soup and a glass of low-fat milk.
A peanut butter sandwich and an apple on the way out the door.
A turkey wrap (lean turkey, cheese, lettuce and tomatoes rolled up in a whole wheat tortilla).
Baked beans on a slice of whole wheat toast or an English muffin.
This article explains how young people’s nutritional needs are different from those of adults and suggests ways to help them develop healthy eating habits.
Recognize Their Special Nutritional Needs
The bone-building process requires large amounts of calcium and vitamin D. These nutrients are provided by the foods in the Milk and Alternatives food group, e.g., low-fat milk (white or chocolate) and low-fat, fortified soy beverages.
Like adults, children over the age of two and teens need to limit foods that are high in calories, fat, sugar and salt (sodium). This can be difficult, since eating out has become a way of life for many kids. Restaurants and fast food outlets often provide food that contains far more of these elements than they need.
You can help by:
Teaching your children to choose milk or water (instead of pop) and a salad (instead of french fries).
Making your children aware of the large portions served in restaurants (give them permission not to clear their plates if they’ve had enough).
Get off to a Good Start With Breakfast
Breakfast is often called the most important meal of the day. A healthy breakfast offers essential nutrients and energy to fuel physical activity and learning. Children who eat breakfast are more likely to do well in school.
Think outside the cereal box. Breakfast can take many forms and still be healthy. Your children might enjoy these different breakfast menus:
Soup and a glass of low-fat milk.
A peanut butter sandwich and an apple on the way out the door.
A turkey wrap (lean turkey, cheese, lettuce and tomatoes rolled up in a whole wheat tortilla).
Baked beans on a slice of whole wheat toast or an English muffin.
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