Importance of Nutritional Foods for Kids and Young Children

In the United States, nearly one in five children has obesity. Since the 1970s, childhood obesity has tripled, making nutrition more important than ever. Although there’s a wealth of information, it can be challenging to determine what a balanced diet and healthy eating habits look like for your child.

Understanding good nutrition and its impact on childhood development is important for implementing a sustainable, healthy lifestyle and heart health for your child. It is also important to ensure your child adopts healthy eating habits. Check our programs and services for additional ways to build your child’s nutritional and emotional health.

Types of Good Nutrition for Kids and Young Children

Children’s nutrition is based on the same principles as adults. Proper nutrition relies on a healthy balance of diet, exercise, and a conducive lifestyle.

The five main food groups—grains, dairy, protein, vegetables, and fruit—are a good starting point for a child’s diet. A healthy balance can provide necessary vitamins and minerals while improving their immune systems. Portions depend heavily on age, genetics, and physical activity. Understanding each group is important for a well-balanced and nutritious diet.

Grains

Grains are split into two categories: whole and refined. Whole grains are more nutritious because they use the entire grain kernel. Whole grain products include oatmeal, whole-wheat flour, and brown rice. Refined grains have been milled and processed to improve shelf life and texture, losing many valuable nutritional benefits; therefore, whole grains are a better option. Some examples of refined grains include cereal, tortillas, white bread, and white rice.

Vegetables

Any vegetable or 100% vegetable juice belongs to the vegetable group. Vegetables can be raw, cooked, dehydrated, canned, whole, juiced, or mashed and are separated into five subcategories: dark green, starchy, red and orange, beans and peas, and others. The portion size depends on the subcategory; some are more dense and nutrient-packed. Vegetables can also be categorized into organic, non-organic, and non-GMO.

Fruit

The fruit category includes fresh fruit or 100% fruit juice. It can be canned, frozen, dried, pureed, or juiced. Due to its high sugar content, it is advisable to construct a dietary balance based on age, activity levels, time of day, and gender. Like vegetables, fresh fruit can be categorized into organic, non-organic, or non-GMO.

Protein and Dairy

The protein food group comprises meat, poultry, beans, peas, eggs, seafood, and nuts. Meat and poultry in your child’s diet should be lean and low-fat. All fluid milk products made primarily from milk belong to the dairy food group. Dairy products include milk, yogurt, and cheese. Dairy has become a controversial group member, and many nutritionally comparable alternatives have emerged. This group also contains fortified dairy-alternative products like soy, almond, cashew milk, and nut cheeses.

Your child’s age and genetics may affect their diet and lifestyle. During one age range, specific nutritional guidelines may be emphasized, and during another, different guidelines may be used.

The Importance of Nutrition

Nutrition is crucial for developing babies; they need the proper nutrients to grow and thrive. They grow rapidly during the first year, and their dietary needs change quickly. Poor nutrition during this period can lead to long-term health issues like stunted growth, weakened immune systems, and poor cognitive development. Therefore, it is essential to provide them with nutrient-rich, age-appropriate, and tailored foods.

Nutrition is also important for babies to establish healthy eating habits. A balanced diet early on can foster a positive attitude toward food, help them recognize hunger and fullness cues, and build a foundation for healthy eating. Proper nutrition ensures growth and development and sets the stage for lifelong healthy habits.

Toddler Nutrition

Feeding toddlers, ages 1-3, a nutritional diet can be particularly challenging. Many developmental changes during this time directly affect their food or supplement intake. They are in a phase where growth and development slow down substantially, affecting hunger and diet. In addition to decreased appetite, toddlers are exploring independence and control. This can result in battles over specific foods, meal times, and quantities.

Toddlers need 3-5 ounces of grains daily, depending on age, activity levels, and sex. One ounce is roughly equivalent to one piece of bread, ½ cup of rice/oatmeal, or a small (4-inch) pancake. For vegetables, toddlers need 1-2 cups per day from each of the five subcategories. Since some toddlers are just starting to eat table foods, caregivers should offer soft, cooked vegetables cut into small pieces. This helps them chew and swallow safely, reducing choking. Toddlers also need 1 cup of fruit daily, which can include ½ of a banana for breakfast, ½ of an apple for a snack, eight sliced grapes, ½ cup of cooked broccoli, and ½ cup of peas and carrots. Introducing variety within the five food groups is vital for gaining the full spectrum of nutritional benefits. Most toddlers need about 13 grams of protein daily.

A general rule of thumb that can be helpful when determining your child’s daily protein intake is to base it on their weight. Protein-recommended dietary allowances, or RDAs, are determined using the guide of .5 grams per pound of body weight. Therefore, a 2-year-old weighing 30 pounds would need around 15 grams daily, translating to ½ an egg, one tablespoon of peanut butter, or ¼ cup of beans. Calcium-fortified juices, milk, and cheeses should be consumed in smaller amounts, like 1 cup or 2 ounces of cheese daily.

Preschooler Nutrition

The preschool years, ages 3-5, are influential for developing lifelong healthy habits. Preschoolers grow in spurts, so their appetites can be intermittent. This is normal; if parents offer a healthy selection, their children will have viable options. The breakdown of grains, protein, vegetables, fruits, and dairy varies based on size, age, and gender. A key component for preschool children’s development is calcium intake. It is needed to develop strong, healthy bones and teeth.

Contrary to popular belief, calcium is not best obtained through traditional dairy milk. The calcium in dairy milk is less bioavailable to developing bodies. It’s best to get it through dark, leafy greens like kale, broccoli, and bok choy. About ½ cup of cooked leafy greens can provide around 300 mg of calcium with a 45% absorption rate. Another important supplement is fiber. It aids digestion and prevents constipation through bowel movements. Fiber is found in whole grain products and fruits and vegetables. It may be challenging to convince your child to consume veggies over starchy processed foods like macaroni, cheese, and chicken nuggets, but it will make a difference.

Effects on Young Children

A proper diet and healthy lifestyle can greatly affect young children by reducing future health risks. In early development, kids are highly impressionable and start adopting routines they’ll carry into adulthood. Without adequate nutrients, children can face issues like obesity, osteoporosis, decreased muscle mass, hair changes, fatigue, irritability, and type 2 diabetes. Childhood obesity is a growing epidemic in the United States. Obesity is defined as having excess body fat in the 95th percentile of their respective Body Mass Index (BMI).

Children with unbalanced diets high in fat, sugar, and processed carbs are at risk of obesity and long-term health issues like high blood pressure, type 2 diabetes, elevated cholesterol, and emotional problems. Young children are impressionable and can experience body shame and emotional issues linked to food. Sugary, processed, high-fat foods affect their digestive system and gut flora. Lack of calcium absorption can lead to osteoporosis, a degenerative bone disease resulting in porous, weak, and brittle bones. Other chronic diseases may develop later, including heart disease.

Early nutrition and lifestyle choices by children and parents can have lifelong effects. Building muscle and bone mass during early childhood is crucial, as most people reach peak bone mass by age 20. Overweight children tend to have fatigue and irritability, leading to depression. They may also struggle with physical activity and participation with peers, causing emotional isolation, poor social interactions, and low self-esteem. A well-balanced and healthy diet is paramount in child development beyond counting calories.

Following a Healthy Diet and Staying Fit

Ensuring your child makes healthy food choices and stays fit can be challenging without support, guidance, education, and routine. As young children develop, they start to form opinions on what tastes good, which often doesn’t align with what’s best for their nutrition.

The Stanford Children’s Health Hospital suggests avoiding battles over food and meals and providing regular snacks and meals. Children can be picky, avoidant, or inflexible. If your toddler or preschooler is a fussy eater who refuses certain foods, it is best to let it go and try again later. They will start to warm up to the healthy choices. Young children are developing their independence and opinions, which can vary. Setting a routine time and place to feed your child can help. Promoting healthy choices, regular habits, nutrition education, and personal interaction during meals can lead to positive associations.

Creating positive and healthy experiences is advantageous since children are highly observational. Involving them in the preparation and selection of foods can be an important learning tool. When in the grocery store or at home, enlisting your child to help select foods based on nutritional value and explain how they benefit developing bodies can be helpful. Parents are encouraged to utilize specific serving sizes and show their children their equivalents. This nutrition education can help them understand and implement appropriate serving sizes as they age and maintain healthy eating habits.

Parents should pack a homemade snack or lunch for their children to take to school. Instead of processed or junk food, choose healthy fats and nutritious options. This ensures a well-balanced and nutritious meal is always available.

Physical activity is as important as proper nutrition. Children should get at least 60 minutes of moderate to vigorous physical activity most days of the week. Parents can limit screen time and promote more physically active routines like walking, running, and playing ball. Parents should also actively participate in these activities because children learn through observation. Leading by example shows your child a positive, healthy, and sustainable lifestyle.