Breads, cereals, grains and pasta

Breads, cereals, grains and pasta consist largely of carbohydrates (special types of complex sugars), which are excellent sources of energy. Choose products made from whole grain, which contain more nutrients and fiber, rather than refined (more processed) products. For example, choose 100% whole-wheat bread instead of wheat bread or white bread. Also choose products that are low in sugar and salt. For example, serve graham crackers instead of doughnuts, and serve unsweetened cereals instead of sugar-coated cereals.

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Fruits

Fruits, excellent sources of vitamins (especially vitamin C), minerals and fiber, are favorites among children of all ages. Suggestions include apples, bananas, nectarines, peaches, pears, oranges, grapefruits, strawberries, cantaloupe and other melons, mango, kiwi, plums, and dried fruits such as apricots, dates, prunes, and raisins.

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Vegetables

Vegetables are excellent sources of vitamins (especially vitamins A and C), minerals and fiber. However, many children do not eat the recommended number of servings of vegetables each day. To ensure that children do eat their vegetables, it is best for parents to set a good example and use creativity in preparing the vegetables. Vegetables can be served with sauces and dips, and blended into other foods (pizza, spaghetti sauce, casseroles).

Suggestions for children include sweet potatoes, carrots, green beans, peas, broccoli, cauliflower, winter squash, potatoes, cucumbers, tomatoes, lettuce, other greens, bell peppers, zucchini, Brussels sprouts, corn on the cob and asparagus.

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Dairy

Dairy products are excellent sources of calcium and protein. Milk also contains vitamin D, which is important for getting enough calcium into our bodies. Calcium can be found in nondairy products such as fortified soy milk, tofu, dark green leafy vegetables (kale, turnip greens) and calcium-fortified orange juice. If your child does not eat dairy products, speak with your doctor or a nutritionist to make sure that your child is getting enough of these nutrients in other ways.

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Meat, poultry, fish and eggs

Meat, poultry, fish and eggs are all excellent sources of protein, which supplies the amino acids (building blocks) necessary for the growth, repair and maintenance of all parts of our bodies. These important amino acids can also be obtained by eating a variety of plant-based foods, including grains, legumes, seeds, nuts and vegetables. For example, one of the best plant-based sources for amino acids is soybean (found in tofu, tempeh, nondairy cheeses and other products) because soy protein is considered nutritionally equivalent to the protein found in meat. If your child does not eat any meat, poultry, fish or eggs, speak with your doctor or a nutritionist to make sure that your child is getting enough protein from plant-based foods.

Note that one-half cup of cooked dry beans, 1 egg, 2 tablespoons peanut butter or 4 ounces of tofu have approximately the same protein content as 1 ounce of lean meat.

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