Durdona Akhmatova

Consider other influences. Just as they do for you, your children's friends and the media can also affect healthy choices.
Some TV, online, and other ads try to persuade children to consume high-fat foods and sugary drinks. You can help your children be aware of these pressures. Speak with your children about choices while you watch TV, surf the internet, or go to the movies with them. Talk about how media outlets and influencers sell products or convey values through famous athletes, child celebrities, cartoon and action figures, and made-up images. Use programs and ads to spark chats about your values. These talks may help your child make healthy choices outside the home.
Healthy Eating
What should my child eat and drink?
Just like adults, children need to consume foods and beverages that are packed with nutrients. Also, like adults, children should consume just enough calories to fuel their daily living and activities. The Dietary Guidelines for Americans, 2020–2025 External link suggest balancing calories you consume with physical activity. The guidelines also recommend improving eating habits to promote health, reduce the risk of disease, and reduce overweight and obesity. Americans ages 2 years and older are encouraged to consume a variety of healthy foods and beverages. Suggested items include

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  fruits, vegetables, unsalted nuts and seeds (please make sure your child can tolerate these foods and isn’t allergic to them), and whole grains
  
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  fat-free or low-fat dairy products, including milk, yogurt, cheese, and/or fortified nondairy beverages
  
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  a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products
  

What foods and beverages should be limited?
Youth and adults are also encouraged to get less

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  refined grains
  
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  added sugars
  
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  saturated fats, such as lard, butter, and margarine, which are often solid at room temperature
  
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  salt (sodium)
  

Added sugars, solid fats, and salt often occur in pizzas, chips, crackers, sodas, sugar-sweetened drinks, desserts like cookies or cake, and fast foods. If children and teens consume these foods and beverages, these items should be limited on a healthy eating plan.
Another step is to make sure your children have breakfast to spark the energy they need to focus in school. Some studies suggest that eating breakfast regularly may decrease children’s chances of developing obesity.¹
Make sure your children eat a healthy breakfast to spark the energy they need to focus in school.