Health

What constitutes a healthy diet for children, our nutritionist shares her tips plus some recipes!

Let’s start by thinking about what are the goals of a healthy diet for children. It’s easy to bat around words like “optimal health” or “total well being”, but these words can mean different things for different people.

7 goals for a healthy diet for children

  1. Support growth and development.
  2. Mental health and cognitive function
  3. Energy and supporting activity
  4. Maintain a healthy weight
  5. Support immunity
  6. Avoid risk factors for lifestyle diseases.
  7. Teach them food skills for life

How do you make sure your child is having a healthy diet

The simple way to make food decisions for children is to look at it in relation to these goals, and if they don’t align, then they are probably not getting the food they need.  Unfortunately, bad food choices are what a lot of people focus on, and for some reason, keep giving their kids the wrong food, with the feeling they are “missing out”. But let’s look at the bigger picture.

What our kids are eating can have a massive impact on their future. We are safeguarding our children from lifestyle diseases such as type 2 diabetes, obesity, and dental issues, which are sadly on the rise.

Let’s focus on all the awesome food that children can eat. Plenty of fruit and vegetables, moderate amounts of protein, and whole grains. Eat lots of colourful food every day (coloured by nature, not a lab!), and eat homemade food, and drink lots of water.

A common mistake that we make feeding kids, is not understanding appropriate portion sizes, and getting stressed that they aren’t eating all their dinner when really, we’ve served them up too much!

Get to know how their food needs change as they grow and you will reduce a lot of pressure at the dinner table! Find that info here.

A lot of families struggle with feeding their children vegetables. Only 5% of kids eat the recommendations! Making food fun for your kids is one way to improve their veggie intake, but the number one thing that will help them is YOU.

Positive role modelling behaviour is what makes a massive difference in children’s eating habits. If you want your kids to eat more veggies, then eat more veggies yourself! Present them in fun and interesting ways instead of the same old way every night.

Recipes to help get your kids to eat a healthy diet

Try some of these recipes from our 28 Day Weight Loss Challenge for some new and exciting ways to try veggies at your house!

Dinners

7 tips to reduce belly fat if you have PCOS

Snacks

Read how this Mum of 5 shares awesome hack to get kids to try new foods!

Did you know about The Healthy Kids Nutrition Boost Jelly?

The Nutrition Boost Jelly is a great way to ensure your kids are getting the vitamins they need for a functioning immune system. The jelly is fun to make and tastes delicious – a perfect combo for kids!

Get yours HERE!

Reasons your kids (and you) will love the Healthy Kids Jelly 

  • Immune Support* 
  • Good source of Vitamin C
  • Contains 9 Vitamins including Vitamin A, B6 and B12
  • Low Sugar – contains less than 1g of sugar per serve
  • Delicious orange flavour
  • Fun and easy to make
  • No artificial colours, flavours or preservatives
  • Comes with a handy scoop

Find out why mums (and kids) can’t get enough of the Healthy Kids Jelly here!

 

cheree-sheldon
written by:

Cheree Sheldon

Cheree is an experienced naturopath who specialises in nutritional medicine; focusing on pregnancy support, babies and children. She is a published recipe developer whose background as a chef allows her to develop healthy, nutritionally balanced meals. Being a mum herself, she loves recipes that are easy to make and appeal to the whole family. Cheree has worked for the Healthy Mummy since early 2015 developing Healthy Mummy specific recipes and preparing the challenge meals for our monthly 28 Day Weight Loss Challenges. She calculates all the nutritional information for the recipes and provides our team with expert advice and information on current nutritional issues.Cheree loves working for the The Healthy Mummy because "I have the chance to share my love of delicious, nutritious food with other mums”.