A Healthy Diet Is Important

When your child is growing, nutritious foods can help ensure normal development. Children need sufficient amounts of calcium and vitamin D for strong, healthy bones, for example. Children ages 4 to 8 need 1,000 milligrams of calcium. This increases to 1,300 milligrams daily from ages 9 to 18. Most kids can meet their needs for these nutrients through foods such as low-fat or reduced-fat dairy products, which are fortified with both. Fortified cereals, dark leafy greens and salmon also provide calcium.

A Healthy Body Weight

Ideal body weight varies from person to person, but eating nutritious foods lends itself to appetite control, making it easier for your child to stay within his recommended weight range. An analysis of data published in Nutrition Reviews in 2015 showed that children’s diets changed dramatically through preschool years, with spikes in added sugar intake that stayed around until adolescence. Eating primarily low-nutrient processed fare was linked with obesity development at midchildhood. Rather than focus on weight with your child, which can fuel poor body image and unhealthy eating habits, cultivate health-promoting habits for your whole family. Make nutritious foods available and seek fun ways to incorporate them into meals and snacks.

Stronger Immune Function

Stronger immune function can mean fewer bugs like colds and the flu. Fruits and vegetables can help kids get there. A study published in the journal Lung in 2017 analyzed the diets and respiratory health of children in 11 different Latin American countries. The researchers linked high fruit and vegetable intake with a reduced risk for rhinoconjunctivitis, which causes nasal symptoms, congestion and red eyes, and for the common skin condition, eczema. Routine fast-food burger intake was linked with a higher risk for these types of conditions.

Better Brain Function

A healthy diet really fuels the brain, making kids more likely to focus easily and perform well at school. Foods especially helpful for children’s brain function are the same ones that benefit adults. They include fatty fish, such as salmon; eggs, for the memory-supportive choline in the yolk; and peanut or almond butter, both of which supply vitamin E. Vitamin E is an antioxidant that helps the brain use glucose as fuel. Whole grains are additional healthy brain foods for kids, due to their content of B vitamins and fiber.