Your children need a complete and balanced diet to be healthy. This is why the American Academy of Pediatrics (AAP) recommends keeping children away from food restriction diets and parents motivating their children to have healthy eating habits.

With the rush of everyday life, it is easier to choose easy, quick meals and ultra-processed foods. However, they do not provide what is necessary for your child to grow and develop to their full potential.

The key to giving your children a balanced diet is to have food with nutritional value at home and create healthy habits.


* Include fruits and vegetables daily. 

* Give them carbohydrates such as whole wheat bread and rice, as they are healthy sources of energy. 

* Include products of animal origin such as eggs, chicken, meat, fish and dairy, as they are essential for growth and the formation of tissues such as muscle. You can also include legumes that are also a source of protein such as beans, lentils, chickpeas, beans, etc. 

* Provide healthy snack options such as apple chips with yogurt and grain, carrots and almonds and walnuts, crackers with fresh cheese. 

* Limit the consumption of industrialised or highly processed foods that are high in calories. 

* Offer them natural water and natural drinks for hydration, thereby limiting added sugars. 

* Prepare 3 meals and 2 snacks daily. Children need snacks to stay energized during the day.

When eating:

* Establish a schedule for meals to help ensure that your children eat at normally established times. 

* Involve your children when preparing food. 

* Avoid negative comments about food. 

* Set the example by eating nutritious foods. 

* Avoid forcing them to finish their food.  This will help them to gauge when they are full.