You gave your baby the best start by breastfeeding, and you introduced healthy solids slowly during the first half of the second year. Then your whole family started paying more attention to eating a well-balanced diet during the toddler years. As you move into the preschool years and beyond, feeding your family becomes a subconscious lesson for them in how to eat healthy.

The number of calories needed for your growing child will change depending on age, gender and activity level. So instead of focusing on how many calories your child is getting each day, focus instead on getting the right proportions of each of the food groups into your child’s daily meals.

Half of your child’s food every day should be fruits and vegetables (with a greater amount of veggies than fruits). Make colorful choices – eat a variety of different fruits and vegetables of all different colors to maximize the nutrients your child gets. Fruits provide essential nutrients like fiber, vitamin C, beta carotene, and more. Vegetables provide plenty of nutrients for a low number of calories. They’re full of complex carbohydrates and fiber – filling you up and keeping you feeling satisfied longer. Vegetables add protein, fiber, beta carotene, B vitamins, vitamin C, iron, zinc, calcium and other micronutrients to the diet.

The next largest portion your child should eat each day is grain – choose whole grains like whole wheat bread, oats and brown or whole-grain rice for the most nutritional value. Consider trying grains that aren’t as common, such as quinoa or farro, to widen everyone’s palate. Be sure cereals are whole grain without added sugars, hydrogenated oils, or artificial colors. Whole grains are a good source of iron, B vitamins, folate, and fiber.

Proteins are important, too, for muscle and tissue growth and immune function. Meat, poultry, eggs, fish, beans and legumes, soy, nuts and seeds, and dairy products all contribute protein to your child’s diet. Combining animal and plant sources of proteins provides your child’s body with a wide array of amino acids to build complete proteins and keep the body healthy and functioning properly. Children need around 10 percent of their daily calories from protein, which isn’t difficult to do.

Finally, dairy products are an important source of calcium and vitamin D for your child. A glass of milk provides your child with protein, carbohydrates, fat, calcium, B vitamins, zinc, and vitamins A and D. If your child doesn’t like to drink milk, consider yogurt, cheese, and other milk products.

While milk products are the most convenient source of calcium, this mineral can be also obtained from other sources, such as white beans, black-eyed peas, broccoli, turnips, bok choy, kale, canned salmon and sardines, dried figs, oranges, almonds, sesame seeds, blackstrap molasses, and seaweed. You might also consider fortified products, such as orange juice and cereals, to add calcium to your child’s diet.

While you may be conscious of a low-fat diet for yourself, fats are still an important nutrient in everyone’s diet. Fats provide energy, build cells (including brain cells), and help your body process vitamins and make hormones. The most important considerations are getting the right types of fats and adding them in the right amounts. Limit the amount of saturated fats in your family’s diet, and add plenty of essential fatty acids through foods like seafood, soy, nuts, and other plant sources. Monounsaturated and polyunsaturated fats found in vegetable oils can also contribute to a healthy diet as long as they are used sensibly. Avoid hydrogenated oils and trans-fats.

Keep in mind that the serving sizes for children are smaller than for adults – by about one-third to one-half. So, for instance, while adults need ½ cup of veggies for a serving, kids only need ¼ of a cup. With that in mind, you can control portion sizes of healthy foods so that your child feels fuller longer and gets all the nutrients needed for health and wellness.

Since moms tend to be the ones who do most of the grocery shopping and food preparation, they seem to become the amateur family nutritionist in the process. This is a great opportunity for mom to lead the change in everyone’s diet for the better. Consider the following as you work to improve your family’s eating habits:

• You’re in charge – “But my child will only eat French fries,” you say. The best solution … stop buying French fries. Because you are in charge of what foods come into your home, you can limit the choices to the best foods for health and wellness.
• You provide healthful foods, kids decide what to eat – Choose and prepare healthful foods, but leave it up to your child whether to try them or not. No labeling them a “picky” or “fussy” eater. You have your preferences; they will have theirs. If there are only healthy choices on hand for meals and snacks, kids will find nutritious foods they like.
• Model healthy eating – Kids learn the most by watching you. If they see you enjoying a meal of nutritious foods, they will likely want to join in. Even when your kids are very young, you can tempt them to try new foods by enjoying them on your plate, as well. They will subconsciously begin to choose more nutritious foods over others. Make healthy eating a priority for you, too. You will improve your immune system, your energy levels and your overall fitness.
• Cook with your kids, and let them help with the planning and shopping – Yes, it might take longer to complete the tasks, but you are teaching your children valuable life skills in the process. None of these have to be difficult. Choose easy to prepare meals, write a weekly menu, and shop with only the menu in mind. Teach your children why you choose some foods over others as you move through the grocery store.
• Choose nutrient dense foods rather than calorie dense foods – this means finding those foods that give you the most nutrients for the fewest number of calories, but still leave you feeling full.
• Read labels – learn more about the foods you are eating by becoming a savvy consumer who reads the nutrition labels before buying anything. Consider serving size, nutrient density, calorie count, and ingredient list (which are listed in order of amount in the product). Watch for words like “light,” “healthy,” and “all-natural” that may be more of a marketing ploy than a strong descriptor of the nutritional value of the product.
• Make water everyone’s main beverage – steer clear of the empty calories of soft drinks. Limit the amount of juice your child consumes, even if it is 100% juice.

In a society where obesity and illness are rampant, nutrition can be an everyday prevention strategy for good health. According to the CDC, 17% of children are considered obese. Obesity prevention programs recommend, among other strategies, increasing consumption of fruits and vegetables for a healthier diet, and for weight management. Recent studies show that all Americans, including children, are simply not getting enough – only 1 in 10 Americans get the recommended servings of fruits and vegetables each day. Adding JuicePlus+ to your daily diet can fill the gap – for you and for your children. This whole food provides the nutrition of 17 fruits, vegetables and grains in convenient chewable form. Consider complementing your other healthy eating strategies with JuicePlus+ today.