Early childhood nutrition is important

Early childhood nutrition is important

Meals for children are based on the same principles as meals for adults. Everyone needs nutrients in equal amounts, such as vitamins, minerals, carbohydrates, proteins, and fats. However, children need special foods at different ages. So what is the best formula to promote your baby's growth and development? Check out these nutrition basics for girls and boys of different ages based on the latest dietary guidelines.

Consider these nutrient-rich foods:

Protein. Pick seafood, lean meats and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.

Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits instead of fruit juices. If your child drinks juice, make sure he drinks 100 percent juice without added sugars and limit his portions. Look for canned fruit that says it is light or is packaged in its own juice, which means it has less sugar. Keep in mind that a quarter cup of dry fruits is considered equal to a cup of fruit. When consumed in excess, dried fruits can provide additional calories.

Vegetables. Serve vegetables fresh, canned, chilled, or dried. Try to provide a variety of vegetables each week, including dark green, red, and orange, beans and peas, starchy vegetables, and others. When choosing canned or frozen vegetables, look for low-sodium options.

Cereal. Pick whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit grains like white bread, pasta, and rice.

Milk products. Encourage your child to eat and drink fat-free or low-fat dairy products such as milk, yogurt, cheese, or fortified soy drinks.