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Nutrition for Children

A proper diagnosis, regular health care, and healthy lifestyle habits are the best way to reduce the risk for heart disease in children. Encouraging healthy lifestyle habits in children simply means providing healthy food choices and opportunities for daily physical activity.

Establish healthy habits to set a positive example for children. Be positive about the first steps in making healthy changes and make gradual, not drastic, changes. The following suggestions for a healthier diet can help reduce the risk for heart disease in children:

• Offer plenty of choices of fresh fruits and vegetables every day.
• Choose products that contain whole-grain ingredients.
• Serve lean meats.
• Remove skin from poultry.
• Include fatty fish, such as salmon, trout, and herring in the diet 1-2 times per week.
• Substitute beans, lentils, or tofu for meat 2-3 times per week.
• Avoid products with trans fats (found in foods that contain hydrogenated or partially-hydrogenated oils). Foods that may have trans fat include peanut butter, microwave popcorn, cookies, chips, and crackers.
• Teach children how to read food labels. When comparing products, look for foods with lower saturated fats, cholesterol, added sweeteners, and sodium (salt). Check the Nutrition Facts label and the ingredients lists.
• Choose whole-grain breads, cereals, and other grain-based products, which should have 2.5 grams of fiber or more per serving.

Limit the child's intake of white or albacore tuna to no more than 6 ounces per week. Avoid shark, swordfish, king mackerel, and tilefish due to potentially high levels of mercury. Talk with a health care provider about the safety of fish and seafood in the child's diet.

It can be difficult to change eating habits. The following suggestions can be helpful to make positive changes for a more heart-healthy diet:

• Provide healthy snacks, such as:
  • Carrot sticks or raw vegetables with low- or non-fat yogurt dip or salad dressing
  • Apple slices with peanut butter (check ingredients list for sodium and hydrogenated or partially-hydrogenated oil)
  • Popcorn (not microwave, made with canola or corn oil)
  • "Smoothie" (e.g., frozen banana or berries blended with low- or non-fat yogurt)
  • Nuts (no- or low-salt)
  • Whole-grain cereal bars (check for fiber, sodium, and hydrogenated or partially-hydrogenated oils)
• Don't use food as a reward or punishment.
• Make the child's lunch (many school lunches are high in fats, calories, and sodium).
• If the child does eat a school lunch, look over the menu together to make healthier choices.
• If the family eats fast-food, the following tips can help lower fat and calories:
  • Choose a side salad or fruit cup instead of French fries.
  • Eat only one side of the sandwich bun.
  • Choose chicken over beef (broiled or grilled chicken tends to be lower in fat than beef; avoid breaded or fried chicken).
  • Don't "super-size" the meal or double the meat.
  • Avoid mayo or salad dressing, or reduce the amount used.
  • Choose water or non-fat milk over sweetened drinks.
• Encourage physical activity:
  • Walk the dog together as a family.
  • Plan a hike or neighborhood walk together as a family.
  • Limit TV and computer time to no more than 1-2 hours per day.
  • Set a good example by limiting your own "screen-time."
  • Start a family game night with a favorite board or card game.
• Talk with the child's school principal about eliminating vending machines that contain unhealthy foods and drinks.
• Encourage the child to get daily physical playtime. Exercise is essential to fight heart disease and promote healthy growth and development. Check with a qualified health care provider about the proper level of physical activity for the child.

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