Healthy Eating Habits Start Early
Pediatrician Dr. Horlick explains how parents can help their children establish positive eating habits
Written by , M.D., Clinical Assistant Professor, Arizona College of Osteopathic Medicine, Multispecialty Clinic
Good nutrition plays a critical role in your child鈥檚 growth, development, and overall well-being.
Read on for tips to ensure your child is getting the right nutrients.
1. Always Remember Breakfast!
- Start the day with a nutritious breakfast. Include protein (e.g., eggs, yogurt, nuts) and fiber (e.g., whole grains, fruit).
- Breakfast helps boost energy levels and supports concentration throughout the school day.
2. Prioritize Fruits and Vegetables
- Aim for at least 5 servings of fruits and vegetables each day.
- Keep a colorful variety of fruits and veggies at home and make them fun and accessible (e.g., cut-up fruit, veggie sticks with healthy dips).
3. Focus on Whole Grains
- Choose whole grains like whole wheat bread, brown rice, and oatmeal instead of refined grains (e.g., white bread, sugary cereals).
- Whole grains provide fiber and essential nutrients that support healthy digestion and growth.
4. Lean Proteins Are Key
- Include healthy protein sources like chicken, turkey, fish, beans, tofu, and eggs in your child鈥檚 diet.
- These proteins support muscle growth and repair.
5. Hydrate with Water
- Encourage your child to drink water throughout the day rather than sugary drinks like soda or juice.
- Water keeps kids hydrated, supports healthy kidneys, and keeps their energy levels stable.
6. Limit Processed Foods
- Minimize packaged snacks, sweets, and fast food. These often contain unhealthy fats, excessive sugar, and salt.
- Instead, offer healthier alternatives like nuts, yogurt, or homemade fruit snacks.
7. Teach Portion Control
- Help your child understand healthy portion sizes and avoid overeating.
- Fist size is a rough estimate of serving size.
- Serve meals on smaller plates to encourage mindful eating.
- Be mindful of what you are eating and enjoy each bite!
Remember:
A well-balanced diet and regular physical activity are essential to your child鈥檚 growth, development, and long-term health.
