Diet and nutrition for kids is a challenge. Most children are bombarded with persuasive and attractive advertising from a very young age. Most foods advertised tend to be high in sugar or salt and are often sponsored by colorful cartoon characters.
Children need to be given a choice and must be allowed to eat little and often.
Major Food Groups:-
Fats
There is no need for children to eat low-fat products. Fats are a necessary component of anyone’s diet. The issue with fat is that of moderation due to the higher calorie content of fats. Some of the more important fats required in childhood development are Omega-3 and Omega-6 fats.
Sources of omega-3 are tuna, salmon, sesame seeds, nuts, sardines. (Note that nuts are not suitable for very young children due to a choking risk.
Sources of omega-6 are Avocado, sunflower seeds, corn, almonds.
Protein
Protein is essential but needs to be moderated in children so as not to overload the kidneys. Good protein sources include; Eggs, milk, cheese, unflavored yogurts, chicken, turkey, beef, lamb, fish, and even some grains such as oats and millet.
Carbohydrates
There is never any need to reduce carbohydrates in children and it should make up the biggest portion of their diets. Many children receive their carbohydrates from sugary juices, candies, processed breakfast foods, and many other snack foods.
Good carbohydrate choices include; Fruits, vegetables, bread, crackers, whole grain cereals, unsweetened muesli.