Kids look healthy when they eat the right food. At 4 years and above, the child should eat the same food you eat. Your role as a parent is to provide meals with nutritional value in a clean environment. Also, you need to create fixed times for eating.
So what’s a Nutritious Food? Nutritious foods are those foods that offer nutrients that your kids need to grow. A healthy diet can help kids avoid health problems, sustain their energy, keep a healthy weight, and stimulates their minds. Also, a healthy diet has a significant effect on your child’s sense of emotional and mental wellbeing, assisting in preventing conditions like anxiety, depression, bipolar disorder, ADHD, and schizophrenia.
Follow tips to ensure that your child is Getting Nutritious Food
• Make sure that your kid’s daily meals contain 3 meals and 2 healthy snacks.
• Add a lot of fresh vegetables, fruits, dairy products, and whole grains.
• Plan a menu that restricts meals with high fat and sugar content.
• Include different food in your weekly menu. Don’t stick to the same food group. For example, you can substitute the milk in the evening with flavored yogurt or cheese.
• Reduce the number of sugary juices and junk foods
• Balance healthy meal plans with physical activity, so your child can get the benefit from what they eat.
By age 4 and above, your child will no longer hold a spoon or fork in his or her fist. He or she can now carry them like an adult. You can start teaching them to use a table knife properly. Also, you can teach other table manners like using a napkin, not talking when eating, and so much more.
The table below shows how much and what 4 years and above child should be eating daily.
| Group | Suggestion |
| Vegetable and fruit – about 5 servings daily | • Half cup of canned, cooked, or chopped raw fruits and vegetables • Half cup of juice • Half to one small fruit or vegetable |
| Grain – at least 6 servings daily | • 4 to 6 crackers • One slice of bread • Half muffin, bun, or bagel • Half cup of cooked pasta, rice, or cereal |
| Milk – at least 3 servings daily | • A ¾ ounce of cheese • A ¾ cup of milk or yogurt |
| Meat – 2 servings daily | • 4 to 5 tablespoons dry peas and beans • One egg • 1 to 3 tablespoons of chicken, lean meat, and fish |
| Fat – 3 to 4 servings daily | • One teaspoon of butter, margarine, or oils |
Additional tips for parents
• Remember, your child may not eat all that you serve. So serve the right portion sizes.
• Offer regular meal times.
• Put off the television and mobile phones—particularly at mealtimes
• The best drinks for kids are milk and water. Milk gives vitamin and calcium to build strong bones.
As a parent, you must give your kids nutritionally-balanced meals. Also, teach them good dietary habits that will help them prevent a lot of lifestyles issues and keep them active and healthy.