Healthy Food and Nutrition

Good eating habits and healthy eating choices are essential for the growth and development of infants, toddlers and preschoolers.

Infants from birth to 12 months need breastmilk or iron-fortified formula as a main source of their nutrition. During this stage the infant will feed on demand and need about 24 to 32 ounces daily. When the infant reaches the milestone of sitting up by themselves they are ready for solid foods. Breastmilk and formula contain the right amount of protein, fat, carbohydrates, vitamins and minerals for healthy growth and development. Once the infant is able to sit on their own, cereal, fruits and vegetables can be introduced. Usually cereals like rice and oatmeal are easily digestible and are served twice a day as well as vegetables and fruits.

Toddlers may have some opinions about which foods they like or dislike but to encourage healthy foods is essential because they will learn to make their own nutritious choices in the future. Toddlers tend to be picky eaters, so they need smaller amounts of nutrient rich foods to keep them going throughout the day. Toddlers need fruit, vegetables, and whole grains for good digestive health, potassium to help muscle growth and development. Healthy fats are important for growth and brain development. All foods for a toddlers healthy meal plan should be foods that provide nutrients, for example, peeled, mashed or chopped fruits and vegetables, dairy foods, whole grains and chopped or ground meats.

Preschool aged children can be a challenge, as your preschooler grows encourage healthy food choices. A healthy meal plan should include foods like milk products, grains and cereals, fruit and vegetables and meats. Preschoolers diet must supply enough nutrients to meet the needs of growing bones and muscles, promote healthy formation of teeth and sustain continued growth and development of all body tissues and organs. Most active preschoolers need more food than less active preschoolers.

Parents and caretakers of children should actively promote healthy eating. One way is to help children establish regular eating times, avoid unnecessary snacks that are high in calories but low in nutrients. Offering and encourage fruits and vegetables as snacks rather than cookies or other high sugary snacks. Another way is to encourage adequate amounts of exercise and activity to assist children in developing sound nutritional habits and food acceptance patterns that will support their growth and ensure long term healthy diets. A healthy diet and getting plenty of exercise can help promote good health.

Cooking with children can bring parents and children together. Children are curious and by cooking together they being introduced to different types of foods, textures, flavors and smells. Exploring food can help improve fine motor and eye-hand coordination. Following recipes can reinforce basic math and reading skills. By having your child help cook you are building a foundation for them to make smart food choices.