Healthy diet tips for children - Part II

So, it’s best if you set a timetable and make some appropriate portions of food. Especially if your kid is a picky one! Don’t ever force him to eat some certain type of food. Let him choose what he likes to eat and take care that his food intake is a proper one. This is fundamental! As fundamental as it is for you to use healthier cooking techniques: broiling, grilling, roasting, steaming, and not frying (especially deep-frying). And, of course, keep your child away from fast foods, sodas and fruit-flavored drinks.

Now, let’s see what food is to be given to your child.

Here’s a good starting tip: “An apple a day keeps the doctor away!” So give him fruits. They are so tasty! There’s no doubt that your child is going to like at least some type of fruit. If he enjoys apples or citrus fruit, it’s great, because these contain vitamin C. If he likes plums or pears, he will have a necessary potassium intake. If he wants apricots and nectarines, it’s good to know that these contain iron.

Of course, your child can’t and mustn’t have only a fruit diet. Don’t forget to give him vegetables. And, moreover, one glass of vegetable juice a day. This is even better than the fruit juice. You can choose carrots (rich in vitamin A), tomatoes (famous for the antioxidant benefits of lycopene), potatoes (high in vitamin C), green or leafy vegetables like lettuce and spinach (studies show that kids love these, and they are also low in fats and calories and high in proteins). Speaking of proteins, make sure you add some fish, eggs, beans or nuts in your child’s soup or stew. And give him some fiber too (preferably, whole-grain breads and cereals).

Whenever you can, try to serve or cook fresh ingredients. Otherwise, read the label on the products and stay away from foods containing colorants or other types of additives. If the name of the ingredient can’t be spelled, that’s not a good, natural or healthy food you’re holding in your hand! And, finally, the best advice ever: the more colored the fruits and vegetables are, the healthier is your child’s diet.

Bon appétit!