A healthy diet is one that is rich in fruits, vegetables, lean proteins and whole grains while limiting foods high in sugar and saturated fat. When eating at home, aim to fill half of your plate with veggies like broccoli, leafy greens and peppers; add fruit to meals and snacks (make sure to choose fresh options that don’t contain added sugar); include protein from sources such as chicken, fish and low-fat dairy; and have some healthy fats from nuts, seeds and avocado.
Aim for a minimum of 5 servings of vegetables and 2.5 servings of fruits each day. Aim for a minimum of 2 servings of legumes each week, such as beans, peas and lentils. Aim for a minimum of 3-4 servings of whole grains each day, such as brown rice, quinoa and 100% whole grain breads.
Eat a variety of protein-rich foods, including poultry, fish and skinless pork. Choose lean cuts of meat, avoiding those that have “loin” or “round” in the name, and limit red and processed meats. Lean proteins also include eggs, beans and soy. Choose a variety of healthy fats, such as olive and canola oil and avocado.
Drink water at mealtimes instead of sugary drinks, and eat more fiber from whole foods, such as fruit, vegetables, legumes and whole grains. Avoid high-sodium processed and prepackaged foods, and opt for baking or broiling over frying.
Make time for breakfast and a light mid-morning snack. This can help to provide satiety until lunchtime, which will allow your child’s body to focus more energy on digesting food.
Keep a variety of healthy, ready-to-eat foods in your pantry and refrigerator to make it easier to stick to a healthy diet. Keep a supply of frozen, canned and dried fruit that doesn’t contain any added salt or sugar on hand for an easy snack or to top a smoothie. If your child is lactose intolerant or dislikes milk and milk products, try alternatives such as nut or soy milk or calcium-fortified yogurt.
Encourage your child to eat more fruits and vegetables, especially colorful choices such as berries, tomatoes, carrots and pumpkin. Try a different veggie with every meal and snack, and consider adding some new ones each week to make it fun. Serve veggies cut in small pieces for quick and easy consumption. When choosing canned veggies, look for those packed in water rather than in oil. And when shopping, read the Nutrition Facts on packages to make sure they contain a good amount of dietary fiber.
