Module 1: Foundations of Healthy Eating

Understanding Nutritional Basics

Healthy eating is crucial for children’s growth and development. This module will explore the five essential food groups and their importance in a child’s diet.

The Five Food Groups

  1. Fruits
  2. Vegetables and legumes/beans
  3. Grain (cereal) foods, mostly wholegrain
  4. Lean meats, poultry, fish, eggs, nuts, seeds, and legumes/beans
  5. Milk, yogurt, cheese, and/or alternatives (mostly reduced fat)

 

Daily Serving Recommendations for Children 4-8 Years Old

  • Fruits: 1½ serves
  • Vegetables: 4½ serves
  • Grains: 4 serves
  • Protein: 1½ serves
  • Dairy: 1½-2 serves

It’s important to understand what constitutes a serve:

  • Fruit: 1 medium apple or 2 small plums
  • Vegetables: ½ cup cooked vegetables or 1 cup raw salad greens
  • Grains: 1 slice of bread or ½ cup cooked rice
  • Protein: 65g cooked lean meat or 2 large eggs
  • Dairy: 1 cup milk or 2 slices of cheese

Hydration

Children aged 4-8 need about 5 cups (1.2 L) of fluid per day. Water is the best choice, with milk as another good option. Avoid soft drinks, fruit juices, and energy drinks.

Guidelines for Age-Appropriate Nutrition

  1. Offer a variety of foods from all food groups daily.
  2. Choose whole grains over refined grains when possible.
  3. Provide mostly reduced-fat dairy options for children over 2 years old.
  4. Include a variety of protein sources.
  5. Limit foods high in saturated fat, sugar, and salt.

Practical Strategies for Parents

  1. Plan meals ahead to ensure balanced nutrition.
  2. Involve children in meal preparation to increase their interest in healthy foods.
  3. Be consistent in offering healthy options without pressure.
  4. Set a good example by eating healthy foods yourself.

Key Takeaways

  • A balanced diet includes all five food groups in appropriate portions.
  • Hydration is essential, with water being the best choice.
  • Limit processed foods high in sugar, salt, and unhealthy fats.
  • Encourage variety to expose children to different flavors and textures.

By following these guidelines, you’re setting the foundation for your child’s lifelong healthy eating habits. Remember, your role is to provide nutritious options, while allowing your child to decide how much to eat.