Nutrition

It's said the best things in life are free. That's certainly true with breast milk! Breast milk is the healthiest food you can give your baby — it has all the nutrients, calories, and fluid a newborn needs for the first six months of life and it's easy to digest. Although any amount of breastfeeding benefits a baby, it's recommended that mothers exclusively nurse their child for the first six months and continue to breastfeed up to a year if possible.

Benefits to Breastfeeding

• Protects your baby against disease and infection.
• May reduce the risk of childhood obesity.
• Helps prevent your baby from developing allergies.
• Lowers the mother's stress level, helps her body return to its pre-pregnancy state, and reduces the risk of postpartum depression.
• It's free!

Breastfeeding can be challenging at times, especially in the early days. Talk to your pediatrician or a lactation consultant to help you troubleshoot problems or find alternatives that are good for you and your baby. If you choose not to or are unable to breastfeed, the two most common types of formula are made from cow's milk and soy. Only use formula that has added iron because it is essential for your baby's health. Iron deficiency can cause problems in overall development and learning abilities.

As a parent, you're the one buying groceries, preparing meals, and handing out snacks. A child also learns from watching his parents. If you eat lots of fruits, vegetables, and whole grains, it's more likely your child will too!

Reading Nutrition Labels

Can kids run before they walk? No, and it's the same with eating nutritious foods. The first step to healthy eating is knowing what's in the food you buy.

Nutrition labels provide information about nutrient content, such as the amounts of fat, sodium, and fiber in that food or beverage product. Use the nutrition label to see if it's a healthy choice for your family.

All packaged foods have “Nutrition Facts.” But what do they mean? Understanding these labels can help you make healthier choices for your children.

Healthy Eating “Dos” And “Don'ts”

So, what does a healthy plate look like?

Divide your plate into three sections. Fill half of the plate with fruits and vegetables, a quarter of it with lean protein and the last quarter with whole-wheat carbohydrates. Keep meat portions small, about the size of the back of your child's fist.

Try These Healthy Options for Hungry Kids:

Vegetables

• Cooked spinach
• Baked cubes of sweet potatoes
• Steamed red and green pepper strips
• Roasted carrots, broccoli, and cauliflower

Fruit

• Unsweetened applesauce
• Freshly washed blueberries
• Canned peaches or pears in water (Avoid fruit packed in juice or syrup.)

Protein

• Extra-lean and lean ground beef, turkey, chicken
• Mashed chickpeas for hummus
• Black, pinto, and kidney beans
• Scrambled eggs
• Peanut butter, almond butter, mixed nuts (Check with your doctor about possible food allergies before introducing these.)

Grains

• Whole-wheat pasta and tortillas
• Multigrain breads, whole-wheat crackers
• Cooked oatmeal
• Barley and brown rice

Dairy

• Reduced-fat (2%) and low-fat (1%) milk (From age 1 to 2, offer your child whole milk. After that, switch to reduced-fat milk.)
• Calcium-fortified soy milk
• Low-fat string cheese, cottage cheese, and cream cheese
• Reduced-fat yogurt

Did you know that one can of soda contains about 10 teaspoons of sugar? All that sugar increases your child's risk of cavities and obesity. Make a healthy choice by offering water and milk to your child instead of sugary beverages like soda, fruit juices, and sports drinks.

Water and milk are the best drinks for thirsty kids.
Make them a favorite with these fun, creative twists:

• Add lemon wedges, cucumbers, or orange slices to a pitcher of cool water for some flavor and a splash of color.
• Place small fruits like raspberries or blueberries, in an ice cube tray. Fill up the tray with water and you'll have some colorful-looking ice cubes!
• Serve water and milk in a brightly colored cup or one that has a straw attached for some sipping fun.
• Shake things up with a milkshake using low-fat milk, ice, and your favorite berries.
• Agua Fresca, a popular Mexican fruit drink, by blending water and fresh fruit with a little lemon or lime juice.
• Read Potter the Otter and show your kids how healthy drinking can be fun!

Staying healthy means keeping your child at a healthy weight.

When your child is a baby, your pediatrician will keep a close eye on weight and height to make sure your child is growing properly.

When your child turns 2, your pediatrician will start charting your child's body mass index (BMI). This number helps the doctor decide if your child is underweight or overweight.

While a pediatrician or nurse is the best person to figure out your child's BMI, you can measure it at home using this formula from the Centers for Disease Control and Prevention.