Healthy eating in childhood and adolescence is important for proper growth and development. The Dietary Guidelines for Americans, 2020–2025 recommend that people aged 2 years and older follow a healthy eating pattern to meet nutrient needs, help achieve a healthy body weight and reduce the risk of chronic disease. Choose nutrient-dense foods and drinks, stay within calorie limits, and try to limit added sugars, saturated fats, and sodium when planning snacks and meals. A healthy eating pattern includes the following:
Unfortunately, sometimes it’s tough to get kids to follow these recommendations, especially if you have a picky eater. Small changes to your grocery list can make a big difference. Try to stock up on a wide variety of healthy foods which will give kids the opportunity to make their own food choices from an assortment of nutritious options. Keep fresh fruits and vegetables on hand, clean and ready to eat. Grab and go snacks like low-fat cheese sticks, whole grain crackers, nut butters and low-fat yogurt make it easy for kids to snack smarter.
When possible, try some of the healthy food substitution suggestions listed below to help move toward healthier eating patterns:
Kids’ Favorites |
Healthier Options |
White sugar |
Honey or maple syrup |
Soda |
Fruit infused water, milk, or diluted 100% juice |
Potato chips |
Air popped popcorn |
French fries |
Baked sweet potato fries |
Ice cream |
Frozen yogurt or bananas |
Fruit yogurt |
Plain yogurt with fresh fruit |
Ranch dip |
Hummus |
Fruit snacks |
Fresh fruit |
Popsicle |
Frozen grapes |
Butter toast |
Avocado toast |
Sugary cereal |
Oats with berries |
You don’t need to completely eliminate less-healthy foods. Allow chips, cookies, soda, desserts, etc. every once in a while as a special “treat” so children do not feel completely deprived. However, aim to limit sugary drinks or skip them all together. Water, milk and 100% fruit juices (diluted with water to a 50:50 ratio) are better options.
Remember that a nutrient-rich, well balanced diet is one of the key components of a healthy lifestyle at every stage of life. Establishing healthy eating habits that are followed by ALL members of the family when kids are young will help them stick to these practices as adults.
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