Proper nutrition is the key ingredient to your child’s growth, development and ability to learn. Ensure your child reaches his or her daily goals for key nutrients by offering three meals each day. Also offer nutritious snacks between meals to help obtain nutrients and food group goals necessary for a balanced meal plan. When planning meals and snacks, give special attention to:

Carbohydrates
Obtained primarily from four food groups — grains, fruits, vegetables and milk. Carbohydrates are the body’s preferred source of energy, so focus on high-fiber whole grains, whole fruits and vegetables and milk products with minimal added sugars.

Protein
Found predominantly in the foods from the meat and beans food group, protein rebuilds tissues, makes up hormones and maintains a strong immune system. Incorporate plant-based proteins into meals with foods like dried beans and lentils, soy, tofu, nuts and seeds. For meat, choose lean sources like fish, chicken and turkey without the skin, ground turkey breast and lean cuts of beef and pork.

Fat
Used for insulation, temperature regulation and protection of organs, fat is a necessary nutrient, but should not constitute the majority of your child’s diet. Make plant fats (canola oil, sunflower oil, olive oil, avocados, nuts and seeds) and omega-3s from fish the main source of fat in your family’s diet. (To learn more about added fats, visit www.MyPyramid.gov.)

Vitamins
Although having your child reach vitamin A and C goals with fruits and vegetables is important, the USDA cites low intakes of vitamin E as a concern. Vitamin E is essential for fighting off disease and illness, so make sure your child’s daily intake includes sources of vitamin E from foods like fortified ready-to-eat cereals, nuts and plant-based oils.

Water
Proper hydration helps to maintain energy. Let thirst be your child’s guide and keep them hydrated with water, fat-free milk and caffeine-free, low-sugar beverages.

Minerals
Ensure your child’s diet includes plenty of calcium for bone development, potassium for fluid balance and maintaining blood pressure, and magnesium for bone strength and body enzymes. Have your child reach daily calcium goals with three servings of milk products or equivalent calcium-fortified foods. Eating a diet rich in deep-colored fruits and vegetables, lean meats, legumes, nuts and whole grains will provide the needed potassium and magnesium.

Fiber
Children and adults alike miss out on fiber. When choosing sources of carbohydrates, focus your family’s shopping dollars on whole grains (whole wheat bread, brown rice and high-fiber, low-sugar whole grain cereals and crackers) versus those made with processed grains (white bread, white rice and high-sugar, low-fiber cereals and crackers).

There’s no secret to what your child needs to grow into a healthy and successful adult — balanced nutrition! By offering nutritious family meals and snacks that provide the necessary nutrients, they’ll look, feel and perform their best.

Check out the New! Living Well Eating Smart section at bigy.com.
You’ll find helpful nutrition information, Webisodes, blogs, recipes, tips and much more!

Have a question? Ask Big Y’s Wellness Team:
Visiting BigY.com’s Living Well Eating Smart webpage and posting a question.

Sending e-mails to: askcarrie@bigy.com

Writing to Ask Carrie
2145 Roosevelt Ave., PO Box 7840
Springfield, MA 01102

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