Nutrition for kids

Taking into account the child's age, activity level, and other characteristics, the optimal eating pattern for growth and development is determined. Check out these nutrition basics for kids, based on the latest Dietary Guidelines for Americans. Food packed with nutrients — with no or limited sugar, saturated fat, or salt added to it — is considered nutrient dense. Kids can get the nutrients they need while consuming fewer calories by focusing on foods high in nutrients. Take a look at these foods high in nutrients: Protein. Seafood, eggs, lean meat and poultry, beans, peas, soy products, and unsalted nuts and seeds are all good choices. Fruits. Fruits, whether they are fresh, frozen, canned, or dried, should be offered to your child. Look for fruit in cans that says it's light or has its own juice in it. This indicates that it has little sugar added. Keep in mind that 1/4 cup of dried fruit counts as one serving of fruit. Vegetables. Serve a selection of fresh, frozen, canned, and dried vegetables. Each week, select beans or peas in addition to vibrant vegetables. Look for vegetables that have less sodium when you buy them frozen or canned.Grains. Choose whole grains, such as whole-wheat bread or pasta, oatmeal, popcorn, quinoa, or brown or wild rice. Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt and cheese. Dairy also includes beverages containing fortified soy. Aim to limit your child's calories from: Added sugar. Sugars that are present naturally, like those found in milk and fruit, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup and honey. Read nutrition labels to avoid adding sugar. Choose cereals with little sugar added. Sugary drinks like soda and other drinks should be avoided. Serves of juice should be limited. If your child consumes juice, make sure it is only juice and does not contain any added sugar. unsaturated fats Saturated fats mainly come from animal sources of food, such as red meat, hot dogs, poultry, butter and other full-fat dairy products. Pizza, sandwiches, burgers and burritos are a common source of saturated fat. Desserts such as cakes and ice cream are another common source of saturated fat. Look for ways to substitute vegetable and nut oils, which contain vitamin E and essential fatty acids, for saturated fats in your cooking.

Salt. The majority of children in the United States consume an excessive amount of salt each day. Another name for salt is sodium. Salt can hide in sandwiches, where the sodium in bread, meat, condiments and toppings adds up. Processed foods, such as pizza, pasta dishes and soup, often have high amounts of salt. Encourage snacking on fruits and vegetables instead of chips and cookies. Check nutrition labels and look for products low in sodium. Talk to your child's doctor or a registered dietitian if you have specific questions about your child's diet or nutrition for kids.