Children need occasional calorie boosts throughout the day to provide the energy their growing bodies need. “But calories alone are not enough to support a children’s healthy physical and cognitive development – children need nutritionally dense calories,” says Dr. Jessica Greenley, a pediatrician with The Iowa Clinic.
According to Dr. Greenley, “When children eat a lot of processed foods and sugary drinks, they are more likely to develop lifelong weight issues and be unable to perform at age-appropriate levels. Poor early nutrition also sets the stage for serious health problems later in life, such as type 2 diabetes, cardiovascular diseases and certain cancers. A diet that’s rich in fruits, vegetables, whole grains, lean meat, beans and milk — in appropriate serving sizes for their age – reduces these risks.”
What are some Go, Go-Slow or No-Go snacks and beverages?
The charts below provide a quick-reference guide to the types of snacks and drinks you should serve most often (Go!), moderately (Go Slow) and almost never (No-Go).
The healthiest snacks and beverages are those that come as nature intended – unprocessed, nutrient-rich and low in sugar, fat and salt. For more interesting-but-still-healthy snack combinations, check out the kid-friendly recipes and ideas at Parents.com, USDA’s GetFreshCooking and the American Academy of Pediatrics’ HealthyChildren.org.
To learn more about childhood nutrition, BuildHealthyKids.com offers an online Kids Health Assessment, a guide to perfect serving sizes and tips for teaching your children to love healthy foods.
Teach Your Kids to be Food-Wise
To create a personalized daily nutrition plan based on your child’s age (2 or older), sex, height, weight and physical activity level, visit https://www.choosemyplate.gov/MyPlate-Daily-Checklist-input.
>Download the snack chart (PDF)
>Download the beverage chart (PDF)
GO!
Serving sizes for fruits and veggies vary. Please refer to the American Heart Association’s “What’s a Serving?” illustration.
- Fresh fruit (apples, bananas, oranges, grapes, cherries, raisins, etc.)
- Fresh veggies (carrot or celery sticks, zucchini rounds, cherry tomatoes, cucumbers, etc.)
- Whole-grain, low-sugar cereals and snacks (tortilla chips, crackers, air-popped popcorn, etc.)
- Lean proteins (meat, fish, beans, eggs)
Go Slow
Low-fat cheese and yogurts are packed with protein and calcium, and nuts are good sources of healthy fat, fiber andprotein – all important to healthy bodies. But these are high in calories, so you can overdo a good thing. Watch portion sizes.
- Dried fruit (apples, apricots, peaches, pears, dates, prunes, raisins, cranberries, etc.)
- Low-fat cheeses and low-fat/low-sugar yogurts
- Nuts and nut butters
No-Go
Foods that are cooked in oil, high in sugar and/or refined flour, or processed are typically nutrient-poor and low on the satiety index, which is why they promote obesity. These foods should be limited:
- Chips
- Candy
- Baked goods, white bread and other products containing refined flour
- Ice cream
Best-bet Beverages for Growing Kids
GO!
Water is the ultimate thirst-quencher, and milk (including unsweetened nut milks) are low in sugar and high in calcium, which kids need.
- Water
- Unsweetened, unflavored sparkling water
- Low-fat milk
- Unsweetened soymilk
- Unsweetened almond milk
- Unsweetened coconut milk
Go Slow
100% juice is healthy, but too much of it provides too much natural sugar and can contribute to obesity. Appropriate daily servings are listed below.
- Orange juice
- Apple juice
- Grape juice
No-Go
Avoid drinks that contain added sugar, caffeine, high amounts of supplements intended to replenish athletes after workouts. If your child has sugary drinks, try diluting them with water.
- 10% fruit drink
- Powdered drink mix (with sugar added)
- Sport drinks, such as Gatorade
- Soda
Sources:
http://www.acaloriecounter.com/search/
https://www.foodnetwork.com/recipes/packages/recipes-for-kids/healthy-meals-for-kids/10-surprisingly-healthy-snacks-for-kids
https://kidshealth.org/en/parents/snacking.html
https://medlineplus.gov/ency/patientinstructions/000351.htm
https://kidshealth.org/en/parents/drink-healthy.html?WT.ac=p-ra
http://www.eatingwell.com/recipes/18684/healthy-kids/snacks/
https://www.webmd.com/parenting/tc/healthy-eating-in-children-problems-caused-by-poor-nutrition-topic-overview
https://www.healthykids.nsw.gov.au/kids-teens/eat-more-fruit-and-vegies
https://health.gov/dietaryguidelines/dga2000/document/build.htmn
http://www.buildhealthykids.com/servingsizes.html
Chart: Additional resources:
https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Choosing-Healthy-Snacks-for-Children.aspx
https://whatscooking.fns.usda.gov/