Calcium and Vitamin D are Important
Calcium and vitamin D help build healthy bones and teeth. Four servings of milk, cheese, or yogurt a day give your child enough calcium. A serving is one slice of cheese or ½ cup of low-fat milk or yogurt. Other good sources are tofu made with calcium sulfate and calcium-fortified soy milk or orange juice.
Vitamin D helps your child’s body use calcium. The recommended allowance is 600 IU of vitamin D a day for children over one year. Few foods contain vitamin D naturally, so look for dairy products that have added vitamin D. Your child may not get enough vitamin D each day from food. Talk to your doctor or nurse about whether your child needs a vitamin D supplement.
Help Your Child Eat Well
Your job is to offer your child a variety of healthy foods. Your child's job is to choose how much of those foods to eat. Here are some tips:
- Set regular meal and snack times. Offer healthy snacks in the morning and afternoon. Fruits and vegetables are good choices. Include protein and grains in snacks, too. (Be careful of small, hard foods that can cause choking.
- Offer at least one cup of vegetables and fruit a day.
- Offer water when your child is thirsty between meals and snacks. Fluoridated water is best. Limit fruit juice. The American Academy of Pediatrics recommends no more than 4 ounces (½ cup) of 100 percent juice a day.
- Avoid sodas and sweet drinks. They may spoil your child’s appetite at mealtime and can cause cavities. Learn more about feeding your child at choosemyplate.gov/health-and-nutrition-information.
Different ways to comfort your child
There are many reasons why your child may get unhappy or upset other than being hungry. If you offer food or drink to comfort your child when he or she is upset it may lead to an unhealthy habit of overeating. If he or she recently ate a meal or snack, think about other things that may be bothering your child besides hunger. Your child may be bored, tired, sick, or want your attention. Try these ideas instead of food:
- Snuggle up with each other and talk or read a book.
- Go for a walk together.
- Turn on some music and dance. Be silly together!