Why is healthy eating important for my child?

Many more children in the United States are being diagnosed with high cholesterol, or as overweight or obese. These conditions can cause many health problems for your child such as diabetes and high blood pressure, both now and as he or she moves into adulthood. By helping your child eat a healthy diet and exercise regularly, you can reduce his or her risk of experiencing these health problems.

How can I help my child eat right?
If you prepare healthy foods for your family and eat healthy foods yourself, your child will eat healthier, too. Make sure to prepare a variety of foods, so your family gets all the vitamins and minerals their bodies need to function properly.

What are some examples of healthy meals?
Breakfast: The first meal of the day is a good time to give your child foods that are high in fiber. Whole-grain breads, cereals, fruit, low-fat or nonfat cheeses and yogurt are also good breakfast foods. Use skim or low-fat milk rather than whole or 2% milk. Fruit juice is usually high in calories and has less nutrients than whole fruit (fresh or canned).

Lunch: Use whole-grain breads and rolls to make a healthier sandwich. Whole grains increase the total fiber in your child's diet and are less processed than enriched white bread. Give your child whole-grain crackers with soups, chili and stew, and always serve fresh fruit (with the skin) with meals instead of chips or other high-calorie options.

What snacks are good for my child?

Fruits, vegetables, whole grains and low- or nonfat dair also make great snacks for children. Here are some ideas for ways to serve these foods to your kids:

Fruits:
* Bits of fruit stirred into nonfat yogurt
* Strawberries
* Raisins
* Grapes
* Pineapple chunks
* Orange or grapefruit sections
* Bananas cooked lightly in apple juice
* Apple slices with all natural peanut butter
* Dried fruit mixes

Vegetables:
* Carrot sticks
* Celery sticks with all natural peanut butter
* Raw broccoli and cauliflower florets with a low-fat dip or salsa

Protein:
* 1% fat or fat-free cottage cheese or ricotta cheese
* Water-packed tuna mixed with fat-free mayonnaise on top of celery sticks or whole-grain crackers
* Fat-free yogurt topped with sunflower seeds, chopped dried fruit or a spoonful of oat bran

Whole grains:
* Cereals or cereal bars that are low in sugar and fat, and high in fiber and protein
* Whole-grain crackers, breads or bagels

Sweets and desserts:
* Fat-free frozen yogurt
* Juice bars
* Sherbet and sorbet

source: http://familydoctor.org