Figuring out what to have for dinner everyday can be a challenge, especially if you have picky eaters. Not only do you have to worry about cooking something delicious, but when you have children, you have to make sure they’re getting the nutrition they need to continue to grow healthy. The fact is, that 85% of Americans do not consume the U.S. Food and Drug Administration’s recommended daily intakes of minerals and vitamins that are needed for the proper physical and mental development.
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We are always talking about malnutrition in developing countries, but back home there is a big problem that we need to address. The FDA, the Health and Human Services and the U.S. Department of Agriculture have recommended dietary guidelines, which everyone should follow and these include:
- A variety of vegetables, including dark green, red and orange, legumes (beans and peas), starchy and other vegetables
- Fruits, especially whole fruits
- Grains, at least half of which are whole grains
- Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
- A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds
- Oils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados
- Less than 10 percent of calories per day from added sugars. ChooseMyPlate.gov provides more information about added sugars, which are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those consumed as part of milk and fruits
What To Cook For A Picky Child
- Less than 10 percent of calories per day from saturated fats. The Nutrition Facts label can be used to check for saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil
- Less than 2,300 milligrams (mg) per day of sodium for people over the age of 14 years and less for those younger. The Nutrition Facts label is a helpful tool to check for sodium, especially in processed foods like pizza, pasta dishes, sauces, and soups
Unfortunately, more than half of American children do not get enough of vitamins D and E and about a fourth don’t get enough calcium, magnesium or vitamin A. This can cause them to get sick often because these are nutrients that are needed to keep their immune system strong. It can also affect their mental ability, stunt their growth, put them at a higher risk for developing a chronic disease and even death. This is why it’s important to visit your doctor regularly, because they will tell you if your child isn’t getting the nutrients necessary for proper growth and development.
As a parent you have to find ways to get your children to eat different things and set an example and lead a healthy lifestyle. Introduce new foods and be aware of the nutrition value of each thing that goes on their plates. You can also find ways to involve them in grocery shopping and help them pick out healthier options that they enjoy to eat.