School-age children’s healthy eating habits: the five food groups, What exactly is healthy food for kids?
A wide variety of fresh foods from the five food groups are included in healthy food for school-age children:
- Vegetables
- Fruit
- Foods made from grains
- Dairy product
- Protein
Each food group contains different nutrients that your child’s body requires to grow and function properly. That is why we need to consume foods from all five food groups.
Fruits and vegetables are essential for children.
We can never deny Significance of fruits and vegetables for kids health. Fruits and vegetables provide energy, vitamins, anti-oxidants, fiber, and water to your child. These nutrients protect your child from diseases later in life, such as heart disease, stroke, and some cancers. Encourage your child to eat fruits and vegetables at all meals and snacks. This includes both fresh and cooked fruits and vegetables of various colors, textures, and flavors.
Fruit should be washed to remove dirt or chemicals, but any edible skin should be left on because it contains nutrients.
Grain foods for children
Bread, pasta, noodles, breakfast cereals, couscous, rice, corn, quinoa, polenta, oats, and barley are examples of Kid’s grain foods. These foods provide the energy that children require to grow, develop, and learn. Wholegrain pasta and breads with a low glycaemic index will provide your child with longer-lasting energy and keep them feeling fuller for longer.
Low-fat dairy products for children
Milk, cheese, and yogurt are the most important Dairy products for child with reduced fat. These foods are high in protein and calcium. Try to provide your child with a variety of dairy products every day, such as milk, cheese slices, or yogurt bowls. Children over the age of two can consume low-fat dairy products. If you’re thinking about giving your child dairy alternatives, consult with your pediatrician, general practitioner, or child and family health nurse first.
Proteins are necessary for children.
Protein-rich foods include lean meat, fish, chicken, eggs, beans, lentils, chickpeas, tofu, and nuts. These Proteins are essential for children muscle development and growth. Other beneficial vitamins and minerals found in these foods include iron, zinc, vitamin B12, and omega-3 fatty acids. Iron and omega-3 fatty acids found in red meat and oily fish are especially beneficial to your child’s brain development and learning.
Water is a nutritious beverage for children.
Water is a healthy beverage for child. It’s also the least expensive. Fluoride is added to most tap water to promote tooth strength.
Foods and drinks to avoid
It is best to limit your child’s consumption of ‘occasional’ foods. This means that there are some foods and beverages to avoid such as Fast food, takeaway, and junk food such as hot chips, cola, potato chips, dim, pies, burgers, and takeaway pizza are examples of ‘occasional’ foods. Cakes, chocolate, biscuits, doughnuts, and pastries are also included.
Foods can sometimes be high in salt, saturated fat, and sugar while being low in fiber. Regular consumption of these foods may increase the risk of developing health problems such as childhood obesity and type 2 diabetes.
You should also limit your child’s consumption of sugary beverages. Examples include fruit juice, cordials, sports drinks, flavored waters, soft drinks, and flavored milk. Sweet drinks contain a lot of sugar and few nutrients. Encourage your child to select snacks from the nutritious food groups. Nuts, cheese, low-fat yogurt, and fresh fruit or vegetables – for example, carrot and celery sticks with dips like hummus, guacamole, or tzatziki – can all be included.
The same can be said about dessert at the end of a meal. Healthy options include sliced fruit and yogurt. Try homemade banana bread if you want to serve something special. Save the truly decadent treats, such as cakes and chocolate, for special occasions such as birthdays.
