Page 7 - Healthy Kids Now - Fall 2022

Healthy food
swaps for children
If children had their way, they might not eat anything but chips, sweet breakfast cereals, and chicken nuggets. They can contain added salt, sugar, and fats. Foods like those are fine sometimes. However, children need more to feel good and grow well.
A healthy diet, with veggies, fruits, and other whole foods, prevents diseases like diabetes and heart disease down the line. And if your child already has diabetes, choosing better foods can help keep their condition under control.
You can replace many common foods with similar healthier options. Here are a few ideas.
INSTEAD OF: Sugary cereal
SERVE:Whole-grain cereal
Check labels on the cereal you buy. Choose one that has the words whole grain. Look for options with at least 2 grams of fiber and less than
10 grams of sugar per serving.
Tips: Fiber protects children’s hearts and helps digestion.Try adding natural sweetness with fruits.
INSTEAD OF: Soda, sports drinks, and juice
SERVE: Water
Sweetened drinks and juice usually contain much more sugar than children need in a day.They have been linked to many health problems, including cavities and type 2 diabetes.
Tips: Water helps keep blood flowing and joints moving.To make it taste better, add in lemons, fruit, or mint.
INSTEAD OF: Chicken nuggets or hamburgers
SERVE: Beans
Growing bodies need protein to get bigger and stronger. But it does not have to come from meat products, especially those that are processed or fried.
Tips: Beans have plenty of protein, as well as iron, fiber, and potassium. They can be made into burgers or replace meat in other dishes.
INSTEAD OF: Chips or crackers
SERVE: Nuts, in moderation
Nuts contain many healthy nutrients, like vitamin E, magnesium, and protein. Plus, nuts may help control blood sugar.
Tips: Limit children to 1 or 1 1⁄2 ounces per day to avoid too many calories and too much fat. Also, don’t give nuts to children younger than age 4, to prevent choking.
Sources: American Academy of Pediatrics; U.S. Department of Agriculture; Academy of Nutrition and Dietetics; Centers for Disease Control and Prevention; U.S. Department of Health and Human Services; National Institutes of Health; American Diabetes Association
FOCUS ON ORAL HEALTH FOR YOUR INFANTS AND TEENS
No matter your child’s age, good
oral care keeps kids healthy beyond their dental needs. Brushing, flossing, and regular dental checkups are the foundations of a healthy smile.
Teaching kids about good oral hygiene at an early age leads to good habits as they age into their teens and will help develop healthy lifelong oral health.
Tips for younger children
When your child’s teeth start to come in, wipe their gums with a clean,
wet washcloth. Slowly transition to brushing their teeth with a child-sized toothbrush. When their first tooth appears, have the first dental visit within six months or no later than your child’s first birthday.
Here are a few tips to help you through your child’s early months:
• To prevent tooth decay, avoid
putting a baby to bed with a bottle
or using a bottle as a pacifier.
• Thumbsuckingafterpermanent
teeth come in can sometimes cause problems with tooth alignment and their bite.
• Infants and toddlers who don’t get proper amounts of fluoride may be at risk for tooth decay.Talk with your child’s dentist about your child’s fluoride and tooth-sealant needs.
Tips for teens
Managing a teen’s oral health can be a bit more challenging because
of their snacking choices, sports activities, and busier lifestyles.
Encourage your teen to carry a travel-sized toothbrush, chew sugar-free gum, drink plenty of water, and snack on healthy foods.
If your teen is active in sports, consider having them wear a mouth guard to protect against oral injury.
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