A Well Balanced Diet 

Children are at the beginning of a long life of decision-making and it is our job as their role models and care takers to model and assist them in making the right choices when it comes to their diet. We are not here to shame children for decisions they make or to allow them to make all of the decisions on their own; but, we can help steer them in the right direction. Encouraging a proper and nutritious diet can prevent children from developing some chronic diseases such as heart disease or diabetes. A well balanced meal doesn't have to be extravagant with the finest ingredients from all around, well balanced meals can be simple and cheap too! 

Sharing meals together as a family is a great way to encourage nutritional eating. As a child watches their family members eat healthful and well balanced meals, they will want to do so as well- monkey see money do. As they might be thrown off by color or appearance, it is important to encourage children to try new and different foods by making it more fun and exciting. For example, children would much rather try a sandwich in the shape of a heart than if it was cut normal. Involving children in cooking, meal prep, or even grocery shopping will also help to increase their awareness and knowledge of what they are truly eating. When they are able to see the entire meal through from grocery store to table, they will feel a sense of accomplishment as they helped to make this possible. 

Sweet treats or carb-heavy foods are going to be more immediately satisfying to children, which is why they should have limited access to these kinds of foods at the beginning. Children should not be completely removed from sweet and fun treats, but they should learn how to limit themselves and their portions at a young age. One way to properly introduce sweets is to have them occasionally at the home. Don't always keep your cabinets loaded with cupcakes, chips and other sweets. Instead, get it on a random night, a weekend or special occasion-or go out as a family to enjoy a treat! 

Breakfast isn't nicknamed "the most important meal of the day" for nothing! Take the extra time in the morning to make your child a well balanced breakfast to start their day, or prepare it the night before (i.e. overnight oats, fruit and yogurt, etc.) so that your child can begin their day on the right foot. A breakfast such as frozen waffles or a donut aren't going to properly hold your child over until the next snack or lunch time, and they won't be functioning at their best. If they're in school it will be more difficult for them to pay attention and learn, and if they're at home they won't want to play as much as will feel more sluggish and lazy. 

It is also important to encourage children to drink water more than soda, juice or other sugary drinks. Modeling this behavior is as good for you as it is for children, your water intake will also increase once you put more of a focus on it for yourself and your child! 

For a more in depth breakdown of the foods a child should be eating, helpful hints on how to incorporate different types of foods, or more information on well-balanced diets for children, click the link below. The article, "Kid's Healthy Eating Plate", published by Harvard, dives deep into the different food groups. The article is a wealth of information on how the importance of healthy eating for children. 

Kids Healthy Eating

MyPlate has also developed resources for children to learn more about healthy eating and how to properly balance their plate. Take some time to talk with your child about healthy eating and then explore the webpage below with them. This page has free printable games, coloring sheets and activities for children that are focused on nutrition and balanced eating. Have fun! 

MyPlate Kids Activities

Reference

Healthdirect Australia. (n.d.). Healthy Eating for Children. healthdirect. Retrieved December 4, 2022, from https://www.healthdirect.gov.au/healthy-eating-for-children