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How can I get my child to eat more fruits and vegetables? My child doesn’t like milk. What is a proper portion size for my child? How do I know if my child is getting all the necessary nutrients? Should my child take a vitamin supplement? Modeling healthy eating habits Telling your child to eat well isn’t enough; you have to model good eating habits too. Your child learns much more from what you do than from what you say. Show your child good eating habits by choosing healthy foods, proper proportions, and appropriate snacks. Bad habits are also passed to your child. If you have unhealthy habits or a poor body image, your child may, too. Your choices set the stage for your child’s lifetime of eating habits. Here are some helpful tips:
Supplemental vitamins? Children need lots of vitamins, minerals, and healthy energy for their growing bodies. According to both the American Academy of Pediatrics and the American Dietetic Association, when a child eats a varied diet, supplements are not usually necessary. Variety in their diet will provide them with opportunities to find fruits, vegetables, and other foods they like, while meeting their needs. One good way to offer variety is by having a snack tray for them with lots of different choices, like cubes of cheese, cut pieces of vegetables, boiled egg slices, and sliced fruit. If your child doesn’t like milk, substitute other dairy products like yogurt, cheese, and even ice cream. Smoothies are another great way to incorporate more fruit – blend your child’s favorites with a little juice or milk and ice or ice cream. Consult the U.S. Department of Agriculture's Food Guide Pyramid for Young Children for information on serving recommendations, how to include variety, and more. If you’re still concerned about your child’s intake of vitamins and minerals, give children’s supplements only and use as directed on the label or consult your physician. NOTE: Over-consumption of iron-containing vitamins is the most common form of poisoning in children under 6 years according to the U.S. Food and Drug Administration. The importance of calcium Your child needs calcium—and lots of it! The best way to get calcium and all vitamins and minerals is through a healthy, balanced diet that provides lots of nutrients, fiber, and energy. The easiest way to get calcium is through dairy products such as milk, cheese, yogurt, and ice cream. Children should be fed full-fat dairy products (whole milk instead of skim, etc.) until age two, and then they should be weaned to lower fat and eventually non-fat products. If your child does not like milk or is allergic to it, try feeding him other calcium-enriched products such as soy milk, soy yogurt, tofu, or orange juice with calcium. Dark green, leafy vegetables like spinach are also good sources of calcium. According to the National Academy of Sciences, children 1 to 3 years old should consume 500 mg of calcium per day, and kids 4 to 8 years old should consume 800 mg per day. Kids over eight should get 1,300 mg of calcium per day. When combined with a well-balanced diet and exercise, calcium helps build strong bones and teeth and can protect your child from osteoporosis later in life.The Centers for Disease Control and Prevention has a great web site for girls on the importance of calcium. It includes information on strong bones, fitness tips, games and quizzes and links to other great sites for girls. Visit http://www.cdc.gov/powerfulbones/ for more information. Get kids involved Mealtimes can be even more fun when the kids get to help. This can start with a trip to the store. Getting kids to think about healthy foods early is a great way to begin healthy eating habits. Stroll through the produce section and let your child look at and smell fruits and vegetables – you can make a game of naming them correctly! Helping with preparation can be an even bigger adventure for kids – and for you. Let your child help with activities that are appropriate for his skill level. Always watch carefully to make sure that he doesn’t hurt himself. Here are some ideas:
Activities like these can help build your child’s sense of independence, another important part of child-wellness. Mealtimes should be relaxing for all Mealtimes can be a great time to connect to your family. Turning off the TV and minimizing distractions can help focus kids on eating. Give your child plenty of time to talk and eat. Focus on the mealtime experience. If your child has already eaten, allow her to stay at the table with you to participate in the bonding time. Don’t argue about food or force your child to eat, as this can have negative impacts on your child’s perceptions of food. While eating with a toddler can be a challenge, it can also be lots of fun! Resources American Academy of Pediatrics: the Use and Misuse
of Fruit Juice in Pediatrics American Dietetic Association Feeding Infants and Toddlers Under Two Years Food and Nutrition Information Center (FNIC) Growing a Happy, Healthy Child: Helping Your Toddler
Learn About Food Healthful Snacks for Children Two to Five Years
of Age The Produce Patch U.S. Department of Agriculture's Tips for Using
the Food Guide Pyramid U.S. Food and Drug Administration
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