Child and Nutrition

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Keys to Healthy Eating for Children

 

Children should eat three healthy meals and two or three healthy snacks everyday. Foods high in calcium, iron and vitamin C are very important.

Calcium-Rich

Milk
Cheese
Yogurt
Green Leafy Vegetables (like spinach and collard)
Salmon & Sardines

Iron-Rich

Lean Meats
Peanut Butter
Breads & Grains
Dried Beans & Peas
Sources of Vitamin C Broccoli
Cabbage
Cauliflower
Grapefruit & Grapefruit Juice
Green Peppers
Greens
Oranges & Orange Juice
Muskmelon (Cantaloupe)
Pineapple
Potatoes
Raspberries
Spinach
Strawberries
Sweet Potatoes
Tomato & Tomato Juice
Watermelon

Limit these higher-fat foods (have only one of these a day) :

Any Fried or Greasy Foods
Bacon
Bratwurst
Biscuits
Bologna
Chocolate Bars & Candies
Cookies
Corn Chips
Doughnuts
French Fries
Hot Dogs
Polish Sausage
Potato Chips
Salami
Sausage Links or Patties

Anytime Snacks

Any Fruit
Any Vegetable
Crackers
Cereals
Cornbread
Gingersnaps
Graham Crackers
*Nuts
*Popcorn
Pretzels
Pudding & Dips (made with lowfat
milk and milk products)
*Raisins
Rice Cakes
Vanilla Wafers

*may cause choking in young children