“You know your child best and that makes you the most valuable asset in communicating with your child about weight.”
If your child is a healthy weight, there are lots you can do as a parent to help them stay healthy, as they grow.
Making Sure Your Child is eating enough:
As a parent, you are interested in your child's health. Your role is to provide healthy food in appropriate portions, and your child's role is to decide how much to eat. That is why it is important to understand how to provide healthy choices for your child.
Building a healthy plate:
Over the years, various tools have been created to provide guidance on the type and amount of food one should eat. Recommends the following:
Foods to watch:
In general, it is better to be a little watchful on foods rich in Sodium such as Processed / Preserved foods – like buns and breads, cakes, biscuits. There could be additives other than Sodium that are not healthy for children!
There is no dire necessity to totally avoid this in a child’s meal plan, it is better to entertain them in moderation.
Snacks to stock up:
Snacks to cut back:
Food groups:
There is a variety of foods from each food group (the following is a sample list of food choices). The next time you go grocery shopping, try something new.
1. Food group:
Grains:
Foods from grains are packed with starches (complex carbohydrates). Carbohydrates are the best source of energy for active, growing bodies.
Types of foods:
Brown rice, broken wheat , oatmeal, popcorn, whole-grain barley, whole-grain cornmeal, whole rye, whole wheat bread, whole wheat cereal flakes, whole wheat crackers, whole wheat pasta, whole wheat tortillas.
Other products:
Mostly made from refined grains; however, some may be made from whole grains (check the ingredients for "whole grain" or "whole wheat"): cornbread, corn tortillas, couscous, crackers, flour tortillas, pasta, pitas, pretzels, ready-to-eat cereals.
2. Food group:
Vegetables:
Vegetables are the most important source of beta-carotene and many other vitamins and phytochemicals. Vegetables also provide plenty of fiber. Our bodies convert beta-carotene to Vitamin A for healthy skin, glands, immune system, and eye function. Phytochemicals are naturally occurring plant compounds that are believed to fight cancer and other diseases. Vegetables may be fresh, canned or frozen.
Types of foods:
Other vegetables:
Asparagus, avocado, bean sprouts, beets, cabbage, cauliflower, cucumbers, eggplant, green beans, green peppers, mushrooms, okra, onions, fresh peas, tomatoes, zucchini.
3. Food group:
Fruit:
Whole fruits provide many essential vitamins and minerals, together with a variety of disease-fighting substances like those in vegetables, and fiber. Fruits are the most important source of Vitamin C. Vitamin C is needed to produce collagen, the connective substance that holds cells together and helps maintain blood vessels, bones and cartilage, and teeth.
Types of foods:
Apples, apricots, bananas, berries (blueberries, raspberries, strawberries), 100% fruit juices (unsweetened), grapefruit, grapes, kiwi fruit, mangoes, melons - honeydew, watermelon, oranges, papayas, peaches, pears, pineapple, plums, prunes, raisins, Fruits may be fresh, canned, frozen, or dried. Fruits may also be whole, cut-up or pureed.
4. Food group:
Protein foods:
Protein is needed for growth as well as for immunity, to maintain muscle, bone and cartilage, teeth, and every system in the body.
Types of foods:
Meats: lean cuts of beef, ham, lamb, pork,
Poultry: skinless chicken and turkey, ground chicken and turkey
Seafood: fish (catfish, cod, herring, salmon, trout, tuna); shellfish (clams, crab, lobster, oysters,
Beans and peas: black beans, black-eyed peas, chickpeas (garbanzo beans), kidney beans, lentils, pinto beans
Processed soy products: tofu (bean curd made from soybeans), tempeh, texturized vegetable protein (TVP)
Nuts and seeds: almonds, cashews, peanuts, peanut butter, sunflower seeds, walnuts
Eggs: chicken eggs, duck eggs
5. Food group:
Diary:
Milk is children's best source of calcium and an important source of protein, riboflavin (vitamin B2), and many other nutrients.
Types of foods:
Milk, yogurt, cheese (cheddar, mozzarella, Swiss, cottage cheese), pudding, frozen yogurt, and fruit shakes /smoothies made with Yoghurt or milk, Calcium-fortified soymilk (soy beverage) are also part of the Dairy Group.
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Watch for easy signs to understand your child’s weight. A healthy child grows steadily, has good energy, and fits into clothes made for their age. They eat regular meals, stay active, and don’t tire easily. Doctors also track changes in height and weight over time, not just a single number.
To check if your child is the right weight, use a growth chart or a BMI-for-age chart from a doctor or health clinic. Enter your child’s age, height, and weight. This shows if your child is underweight, at a healthy weight, or overweight for their age.
Gaining weight does not need to be fast. Healthy growth matters more. Offer filling foods like rice, bread, and potatoes. Include healthy fats by adding cheese and milk. Give smoothies or milkshakes between meals. Keep snacks ready. Eat together. Introduce new foods slowly. Steady habits support safe and lasting weight gain.
A healthy child typically consumes a variety of food groups, including fruits, vegetables, grains, protein, and dairy. Good health can be seen in steady growth, having consistent energy, and eating when you feel hungry.
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