What children need to eat for growth, development, and good health has been the subject of much research. Here are some useful recommendations from major health organizations and child nutrition experts to help improve the nutritional health of our children.

1. Eat a variety of fruits, vegetables and grain products that are rich in vitamins and fiber. Fruits, vegetables, and other plant components are rich sources of vitamin C and vitamin A. Fiber is important to help keep children and adults regular and prevent constipation. Eating these foods over a lifetime can help reduce your risk for heart disease and some cancers.
2. Encourage children to enjoy a variety of vegetables. Over 70% of young children are not eating three servings of vegetables a day (the recommended minimum number).
3. Vitamin C rich fruits and juices are a healthy choice every day. In addition to milk and water, 100% fruit juice is a healthy beverage choice for young children. Juice should be offered in moderation, about two fruit servings every day, since some children drink so much juice (or soda) that they are not hungry at mealtimes. High-sugar beverages should not replace milk at mealtime.
4. Children need plenty of calcium-rich foods every day. It is difficult to meet children's calcium needs without eating milk and dairy products every day. Parents of children with milk allergies should consult a registered dietitian for nutritional guidelines.
5. Balance eating with physical activity. Start when children are young to promote enjoyment for lower fat foods balanced with exercise. It will be fun and healthy for everyone.
6. Eat a variety of foods to ensure good nutrition. Each day, eat foods from all 5 food groups on the food guide pyramid.