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healthy eating for kids
whole grain bread
good eating habits
refined grains
whole grains
food groups
low fat milk
lean meat
purples
What Is Healthy Eating For Kids?
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What is Healthy Eating for Kids?

Healthy eating for kids is not and should not be much different than healthy eating for adults. In fact, adults should eat how they want their kids to eat so they can follow their parents’ example. Unfortunately, adults have become lazy in their eating habits, leading to their kids taking on the same lazy habits. This pattern has lead to expanding waistlines all the way from birth to death now all over America. Here are some tips on how to show your kids good eating habits, all based on a tried and true old method, the food pyramid.

The food pyramid is an ingenious graphic to clearly show how the daily diet should be broken up between all the food groups. It pretty much gives you a guide on how to divide up your plate between all the food groups. 1/3 of the plate should be veggies, ¼ fruits, ¼ whole grains and filling the remaining space with a protein such as a lean meat, beans or fish. Each of these groups can have minimal fats contributing to the need to still have some fat in your diet. The whole picture is finished up with a cold glass of low fat milk to cover dairy for that meal.

The veggies and fruits should be a variety to make sure different vitamin are consumed. It is sometimes difficult to get kids to eat a variety of foods, but you could try this. Tell them to eat the rainbow! That’s right, eat reds, oranges, yellows, greens, blues and purples to cover these food groups. So go out and get some dark red cherries, bright green avocados, the most yellow bananas you could find and the purplest eggplant. Have the kids help you shop for all these colors. The more they are engaged, the more likely they are to at least try the new, interesting foods leading to healthy eating for kids.

Grains should be mostly if not all whole grains. This means no refined, bleached or unbleached flours, whole grain bread, brown rice and oatmeal. Keep an eye on what is consumed in this group. Kids can easily deviate to all the heavily refined grains, having them miss out on all the great vitamins and fiber found in whole grains.

Healthy eating for kids would not be complete without lean meat, beans or fish to cover the protein portion. Protein keeps the kids fuller longer. This prevents them from eating that bag of Cheeto’s or shoveling 2 or 3 chocolate chip cookies in between meals. Make sure the beef, pork or chicken has most of the fat removed ( less than 10% fat per portion of meat). Some fishes are considered fatty, but they are the good Omega-3 fats that help brain development, so keep that salmon around for junior too. Any beans are good. Just watch for any bad fats get added to them, like a huge chunk of bacon in pork ‘n beans.

These are some basic guidelines on healthy eating for kids. There are many sources out there for cookbooks that follow these guidelines. Just remember, your kids usually end up doing what we, the adults do, so set the good example and find recipes that promote healthy eating for kids and adults together.


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