Healthy Diets Overview | OSF HealthCare (2024)

Eating well is an important part of a healthy lifestyle. It's something that should be taught to children at a young age. These are some general guidelines for helping your child eat healthy. It’s important to discuss your child’s diet and nutrition needs with your child’s healthcare provider before making any dietary changes:

Provide 3 meals a day, with healthy snacks in-between.
Increase fiber in your child’s diet.
Decrease the use of salt and salty foods.
Encourage your child to drinkwater. Try to stay away from drinks and juices that are high in sugar.
Don’tput your childon a low-fat diet without talking to your child’s healthcare provider. Children under the age of 2 need fats in their diet to help with the growth of their nervous system.
Serve balanced meals.
Try to bake, grill, roast, or broil instead of frying.
Decrease your child’s added sugar intake.
Offer fruit or vegetables for a snack.
Decrease your use of butter and heavy sauces and gravies.
Serve more lean meat, chicken, fish, and beans for protein.

Making healthy food choices

The MyPlate icon is a guideline to help you and your child eat a healthy diet. MyPlate can help you and your child eat a variety of foods while encouraging the right amount of calories and fat.

The USDA and the U.S. Department of Health and Human Services have prepared the following food plates to guide parents in selecting foods for children 1 year and older.

Nutrition and activity tips

Here are some tips to follow:

Try to control when and where food is eaten by your child. Provide consistent daily meals and snacks with social interaction. Demonstrate healthy eating behaviors while reducing distractions, such as TV and tablets.
Involve your child in selecting and preparing foods. Teach your child to make healthy choices by letting them choose foods based on the nutritional value.
Select meals and snacks with a variety of nutritious foods. Explore different foods and flavors from other cultures and cuisines.
Keep in mind: Most Americans need to cut the number of calories they consume. When it comes to weight control, calories do count. Controlling portion sizes and limiting highly processed foods helps manage calorie intake and increase nutrients.
Try to serve recommended serving sizes for each child.
Make an effort to limit a child’s screen use to no more than 1 hour daily. Instead encourage activities that call for more movement.
Promote physical activity. Children and teens need at least 60 minutes of moderate to vigorous physical activity on most days for good health and fitness and healthy weight during growth.
Encourage your child to drink fluid regularly during physical activity. They should also drink several glasses of water or other low- or no-sugar-added fluid after the physical activity is done to prevent dehydration.

To find more information about the Dietary Guidelines for Americans 2020-2025 and to determine the appropriate dietary recommendations for your child’s age, sex, and physical activity level, visit MyPlate.gov and 2020-2025 Dietary Guidelines. Note that the MyPlate plan is designed for people over age 1 who don't have chronic health conditions.

Always talk with your child’s healthcare provider regarding healthy diet and exercise requirements.

Online Medical Reviewer:Brittany Poulson MDA RDN CD CDE
Online Medical Reviewer:Heather M Trevino BSN RNC
Online Medical Reviewer:Rita Sather RN

Date Last Reviewed:1/1/2024

As an expert and enthusiast, I have access to a wide range of information and can provide insights on various topics, including healthy eating for children. I can help you understand the concepts mentioned in this article.

Importance of Eating Well for Children

Eating well is crucial for maintaining a healthy lifestyle, and it is especially important to teach children about healthy eating habits from a young age. Providing nutritious meals and snacks can contribute to their overall growth and development. It's important to note that before making any dietary changes, it's recommended to discuss your child's diet and nutrition needs with their healthcare provider.

General Guidelines for Helping Your Child Eat Healthy

The article mentions several general guidelines for promoting healthy eating habits in children. Let's go through each of them:

Provide 3 meals a day, with healthy snacks in-between.
- Offering regular meals and snacks throughout the day helps ensure that children receive adequate nutrition and energy.
Increase fiber in your child's diet.
- Including fiber-rich foods, such as whole grains, fruits, vegetables, and legumes, can help promote healthy digestion and prevent constipation.
Decrease the use of salt and salty foods.
- Reducing the intake of salt and salty foods can help maintain healthy blood pressure levels and reduce the risk of developing cardiovascular diseases.
Encourage your child to drink water. Try to stay away from drinks and juices that are high in sugar.
- Promoting water consumption and limiting sugary drinks and juices can help prevent excessive sugar intake, maintain hydration, and support overall health.
Don't put your child on a low-fat diet without talking to your child's healthcare provider.
- Children under the age of 2 need fats in their diet to support the growth of their nervous system. It's important to consult with a healthcare provider before making any significant changes to your child's fat intake.
Serve balanced meals.
- Offering balanced meals that include a variety of food groups, such as grains, vegetables, fruits, dairy, and protein sources, ensures that children receive essential nutrients for their growth and development.
Try to bake, grill, roast, or broil instead of frying.
- Choosing cooking methods like baking, grilling, roasting, or broiling instead of frying can help reduce the intake of unhealthy fats and promote healthier eating habits.
Decrease your child's added sugar intake.
- Limiting the consumption of foods and beverages high in added sugars can help prevent dental issues, obesity, and other health problems associated with excessive sugar intake.
Offer fruit or vegetables for a snack.
- Encouraging children to snack on fruits or vegetables instead of processed snacks can provide them with essential vitamins, minerals, and fiber.
Decrease your use of butter and heavy sauces and gravies.
- Reducing the use of butter, heavy sauces, and gravies can help lower the intake of unhealthy fats and calories.
Serve more lean meat, chicken, fish, and beans for protein.
- Including lean sources of protein, such as poultry, fish, beans, and legumes, can provide children with essential amino acids for growth and repair.

MyPlate Guidelines for a Healthy Diet

The article mentions the MyPlate icon as a guideline to help individuals and children eat a healthy diet. The MyPlate icon, developed by the USDA and the U.S. Department of Health and Human Services, divides food into five main groups:

Grains:
- Foods made from wheat, rice, oats, cornmeal, barley, or other cereal grains are considered grain products. Examples include whole-wheat bread, brown rice, and oatmeal. It is recommended to aim for mostly whole grains.
Vegetables:
- Choosing a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables, can provide essential vitamins, minerals, and fiber.
Fruits:
- Any fruit or 100% fruit juice counts as part of the fruit group. Fruits can be fresh, canned, frozen, or dried. It is important to note that the American Academy of Pediatrics recommends limiting juice intake for children based on their age.
Dairy:
- Milk products and foods made from milk, such as yogurt and cheese, are considered part of the dairy group. It is recommended to choose fat-free or low-fat products for children ages 2 and older, while whole-fat milk and yogurt are recommended for children aged 12 months to 2 years.
Protein:
- Protein sources include lean meats, poultry, fish, eggs, nuts, seeds, peas, and beans. Varying protein sources can provide essential amino acids and nutrients.

It's important to note that fats are not considered a food group, but they are essential for healthy growth and development. Healthy fats, such as those found in nuts and plant oils, should be included in the diet, while trans fats should be avoided.

Additional Tips for Healthy Eating and Physical Activity

The article also provides additional tips for promoting healthy eating and physical activity in children:

Control when and where food is eaten by your child. Providing consistent daily meals and snacks with social interaction can help establish healthy eating habits.
Involve your child in selecting and preparing foods. Allowing children to make healthy choices and participate in food preparation can encourage them to develop a positive relationship with food.
Select meals and snacks with a variety of nutritious foods. Exploring different foods and flavors from various cultures and cuisines can help expand children's palates and provide a wider range of nutrients.
Control portion sizes and limit highly processed foods. Managing portion sizes and reducing the consumption of highly processed foods can help manage calorie intake and increase nutrient intake.
Limit screen time and promote physical activity. Encouraging children to engage in at least 60 minutes of moderate to vigorous physical activity daily and limiting screen time to no more than 1 hour can support healthy weight and overall well-being.
Ensure proper hydration during physical activity. Encouraging children to drink fluids regularly during physical activity and providing them with water or low- or no-sugar-added fluids after activity can help prevent dehydration.

To find more information about the Dietary Guidelines for Americans 2020-2025 and to determine the appropriate dietary recommendations for your child's age, sex, and physical activity level, you can visit MyPlate.gov and the 2020-2025 Dietary Guidelines.

Remember, it's always important to consult with your child's healthcare provider regarding their specific dietary and exercise requirements.

I hope this information helps you understand the concepts mentioned in the article. If you have any further questions, feel free to ask!