General

It is a parent's job to pay attention to what a child eats and how much activity a child gets. Parents decide what foods to buy and when to serve them. In other words, a parent decides what is for dinner. From what you offer, your child can then choose what to eat or if they want to eat at all. Never make your child clean their plate. This teaches children to ignore feelings of fullness.

Include children in your household grocery shopping trips. Have them decide what fruits and vegetables they would like to eat. Teach them how to read food labels early on. This will help them decide if a food item is healthy. Let children help you cook and prepare meals.

You want to teach your child to plan good habits for the rest of their life. Help your child make good choices about what they eat each day. This leads to good health over time.

Teach your child good eating habits:

• Do not let your child skip meals. Have planned meal and snack times. Try not to allow your child to graze or just eat small amounts of food throughout the day.

• Give healthy snacks between meals.

• Eat meals together as a family, not in front of the television.

• Avoid using cell phones and computers at meals.

• Give your child water to drink if it is not meal time or snack time.

• Even if your child is very picky, continue to offer a wide variety of foods. Ask your doctor at each visit how your child is growing. Most of the time, "picky eaters" are growing as they should.

• Don't use food as a reward. Show love; give hugs, praise, or attention as a reward.

• Don’t ban sweets. This may lead your children to overindulge and see sweets as very desirable foods.

• Try baking, steaming, grilling, or broiling instead of frying.

Serve healthy foods:

• Encourage your child to eat more fruits, vegetables, whole grains, and lean meats.

• Give your child milk or water with meals and snacks. Limit your child's juice and flavored drinks. Experts recommend NO juice or flavored drinks. If you must give your child juice, give 100% fruit juice and limit it:

  • 1 to 3 year old children should have no more than 4 ounces (120 mL) per day

  • 4 to 6 year old children should have no more than 4 to 6 ounces (120 to 180 mL) per day

  • 7 to 18 year old children should have no more than 8 ounces (240 mL) per day

• Read ingredient labels. This will tell you what is in the food so you are able to decide if it is a good choice for your child.

• Children need more fats and protein as they grow. Talk to your doctor to see when to switch your child to low fat milk.

What changes to diet are needed?

Your child's body needs a balance of foods to:

• Get quick energy. These are mainly carbs.

• Help grow and fix the body. These are mainly proteins.

• Give long-term energy. These are mainly fats.

What foods are good to eat?

• Grains are a good source of carbohydrates and fiber. Try to give your child whole grain, high fiber foods each day. These are things like whole wheat bread, cereals, brown rice, or whole wheat pasta.

• Fruits and vegetables are good sources of fiber, vitamins, minerals, and natural sugar. Try to pick a variety of kinds and colors. Buy them fresh or frozen. Be careful with canned items because they may have added salt and sugar. Choose canned fruits in 100% juice or water.

• Milk is a good source of protein and some vitamins and minerals. Most children above age 2 should choose milk that is low in fat, like 1% or skim milk. Eat cheeses, yogurt, and other dairy products. Watch the portion size of dairy products as too much may lead to hard stools, low iron anemia, or excess sugar intake.

• Meats and beans are good sources of protein and iron. Beans are a good source of protein, iron, and fiber. Give your child meats like beef, pork, chicken, turkey, and fish. Eggs and peanut butter are good sources of protein as well. Dried peas, beans, and lentils are also good. Fatty fish, like salmon, tuna, herring, and trout, are good to eat and have healthy omega-3 fats.

• Good fats can give your child long-term energy. These are found in fish, nuts, and avocados. Try using olive oil, safflower oil, and low-fat salad dressing and mayonnaise as toppings. Cook with olive, canola, or peanut oil. Other healthy oils include corn, sunflower, and soybean oils.

What foods should be limited or avoided?

• Stay away from sugary drinks like soda and juice. Offer water for most of your child's drinks.

• Sugary foods or high fructose corn syrup should not be part of your child's regular nutrition.

• Limit processed meats and most processed foods.

• Trans fats should be avoided. Most trans fats are found in processed foods and are very unhealthy. Some examples include margarine, baked goods, and processed foods with partially hydrogenated vegetable oils. Saturated fat, which is different from trans fat, should be monitored and limited if portions are too big. Some examples of saturated fat include whole milk, cheese, and butter.

Will there be any other care needed?

• Teach your child about healthy foods. This will help your child make good choices when in school.

• Be a role model. Children often imitate their parents. Make healthy food choices yourself.

• Ask your child's doctor at each well visit about the choices you make for your child's nutrition.

• Visit a registered dietitian if you would like more personalized advice.