Summer has come to an end and school is back in session. Whether this summer was filled with camp adventures, outdoor play, or summer reading, you and your family have likely spent a lot of time away from home and outside. With school back in session, you’re probably back to packing lunches before bed and trying to sit down for family meals. You may not have thought about healthy eating for kids while school was out, but now you feel ready to focus on healthy eating for everyone.
While it can feel like a chore to master healthy eating for kids and the entire family, we at Nourished with Emily want to make feeding your family nutritious meals easy and hassle-free. In this blog, we'll cover what you should consider putting on your kids' plates, how to create balanced meals in any situation, and a simple formula to help you pack the best lunches and make dinners that everyone will love.
We Will Cover:
- Easy reminders for healthy eating for kids
- How to get kids to try new foods
- Nutrients that are important for growth
- Kid-friendly meal ideas
Easy Reminders for Building Kids' Plates
You don’t have to be a short-order cook to ensure that everyone has the right foods on their plate. Building a nutritionally balanced plate for kids is very similar to how we build our own plates. Children’s plates should follow the PCC method—protein, carbs, and color—just like adult plates. This combination provides kids with the energy they need from carbs, the protein necessary for building strong muscles and bones, and the fruits and vegetables that help them stay healthy and grow strong.
While you might feel that kids should limit carbs and increase protein like adults, children are much more active throughout the day and require more carbohydrates. This means that 50% of their overall intake should come from whole grains, fruits, and vegetables, while only 25% should come from protein. For kids aged 4-7, their daily protein needs range from 17g to 40g.
If you find that the plate is missing one of the PCC components, consider adding it as a snack in the morning or afternoon. Snacks help keep energy levels up and contribute to meeting daily nutritional needs. If your child doesn’t like meat, try adding yogurt or a cheese stick as an afternoon snack. Glasses of milk with meals are another great way to boost nutrition.
How to Get Kids to Try New Foods
Does dinnertime feel like a battle every night? Do you wish for a meal where no one complains about what's on their plate or where you don’t have to fight to get your kids to try a bite of broccoli? Picky eating is very common, and you’re not alone in experiencing the headaches and exhaustion that can come with mealtimes. Although it might seem easier to serve mac and cheese every night because you know they won’t argue, you can help your kids expand their palate and try new, delicious foods.
Research shows that it can take 8-12 tries with a new food before a child really knows if they like it. So even if they spit out the carrots on the first try, keep offering them and try preparing them in different ways. They might prefer carrots raw rather than cooked, or they might enjoy them with different seasonings or dips. Changing up the presentation can encourage them to try something new. If they’re hesitant to taste the new food, let them play with it and use their senses. Ask them what it smells like, what it looks like, and pair it with foods they already enjoy to increase the likelihood that they’ll try it.
Nutrients That Are Important for Growth
Nutrition plays a crucial role in supporting growth and development, so it’s vital to ensure kids are getting the nutrients they need to stay on track with their growth curve. While the PCC method helps set up a balanced plate, a few key nutrients are essential for their growth and development:
- EPA and DHA: These healthy fats, found in nuts, seeds, oils, and fatty fish, support brain growth and development. If your kids don’t consume these foods, consider trying FairLife Kids milk, which contains EPA and DHA, or adding a vitamin supplement.
- Calcium: Essential for bone growth and strength, as well as building healthy teeth and preventing fractures. Three servings of dairy a day can help meet calcium needs.
- Fiber: Helps with constipation and GI discomfort, especially in children under 6. Ensuring that fruits, vegetables, and whole grains are part of their diet can aid in regular bowel movements.
- Protein: Vital for building muscles, immunity, digestion, and cell growth. Daily protein needs vary by age:
- Toddlers (ages 1–3): 13 grams
- Kids (ages 4–8): 19 grams
- Kids (ages 9–13): 34 grams
- Teens (ages 14–18): 46-52 grams
- Iron: Essential for increasing blood volume, which helps oxygenate cells and supports growth and development.
Need some kid-friendly meal ideas? We’ve got you covered! These meals are easy to prepare, built around foods kids usually love, and encourage them to take part in their own meal planning.
Navigating the world of nutritious eating for kids can be challenging, especially with the demands of a busy schedule. However, with a bit of planning and the right approach, you can ensure your family enjoys balanced and healthful meals. By following the PCC method for building balanced plates, encouraging kids to try new foods, and focusing on essential nutrients, you’ll help your children develop healthy eating habits that will benefit them for years to come.
Remember, making small adjustments and being persistent can lead to big changes. Be patient and creative in your approach, and celebrate the small victories along the way. With these strategies, mealtime can become less of a battle and more of an opportunity to nourish and connect with your family.
To help you get started on a healthy family routine, we’re excited to share our new guide, available now! It includes 12 easy meal ideas, a comprehensive meal planning guide, and next steps to set you on the path to a healthier lifestyle. Don’t miss out on these practical tools to make mealtime easier and more enjoyable.
Download your free guide here and take the first step towards a healthier, happier family today!
For more recipes, meal ideas, and nutrition tips, stay tuned to Nourished with Emily. Here’s to happy, healthy eating!
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