The Ultimate Healthy Eating Plan for Your Kids

Obesity is a serious public health issue that affects millions of people around the world. In fact, according to the World Health Organization (WHO), over 1 billion adults worldwide are overweight, and 300 million are obese. The WHO also reports that nearly 40% of all deaths globally are caused by non-communicable diseases (NCDs) – which include heart disease, stroke, diabetes, cancer, and respiratory problems.

Eat More Vegetables.

If you want to eat healthier, start with vegetables. They contain more nutrients than meat, and they provide fiber, vitamins, minerals, antioxidants, and other essential nutrients. A diet rich in fruits and vegetables can help prevent certain cancers, cardiovascular disease, type 2 diabetes, and even some forms of dementia.

Cut Back on Sugary Drinks.

Sugar-sweetened beverages (SSBs) are one of the biggest contributors to childhood obesity. In fact, SSB consumption contributes nearly as much sugar to children’s diets as soda does. And while there isn’t enough evidence yet to prove that sugary drinks cause weight gain, they do contribute to tooth decay and cavities.

Avoid Processed Foods.

If you want to help your kids eat healthier, start by avoiding processed foods. These foods often contain high amounts of added sugars, refined grains, and unhealthy fats. Instead, make sure your kids eat whole fruits and vegetables, lean proteins, and healthy fats.

Choose Whole Grains over White Bread.

You should also avoid white bread because it contains very little fiber and nutrients. In fact, one slice of white bread only provides half the daily recommended value of fiber. Instead, choose whole-grain bread such as wheat, rye, barley, oats, and cornbread. They provide more fiber than white bread and are better sources of vitamins, minerals, and antioxidants.

Add Some Fruit to Lunch.

If you want your kids to eat healthily, make sure they have fruit at lunchtime. A study published in the Journal of Nutrition Education and Behavior found that children who ate fruit with their meals were less likely to snack between meals.

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