Top Child Nutrition Questions from Parents

You likely know that water is the best drink choice for your kids. It quenches thirst, is calorie-free, and if it’s from the tap, it’s fortified with fluoride — which helps your child develop strong teeth and bones. Water might not be tasty for some kids, though, mainly because it doesn’t have any added sugar like sodas, juices and sports drinks do. If taste is the issue, here are 11 healthy tips to try.

Because added sugar isn’t healthy, consider limiting your child’s intake of soda and juice to one small serving (4 to 6 ounces) on special occasions. Serve water or milk the rest of the time. This may help your child get used to not having sugary drinks on a regular basis.

Sports drinks are OK for times when your child’s exercise will be incredibly intense, typically lasting more than one hour. Energy drinks, however, contain harmful levels of caffeine, stimulants and megadose vitamins. Our experts recommend kids avoid energy drinks completely.

A lifestyle change can be hard, but here are a few easy ways to start:

• Keep a sippy cup of water or a water bottle within your child’s reach for when they’re thirsty.
• Order water at restaurants instead of soda.
• Offer your child a straw.
• Freeze berries into ice cubes or add orange slices to make drinking water tastier and more fun.
• Be a good role model by drinking your own water throughout the day.

It’s important to remember that food labels are based on adult serving sizes, but you can still get important information from food labels for your children. For example, you can get a general idea about what ingredients the food contains, how big a serving is and how many calories are in a serving.

You can also use labels to compare two foods to make decisions that align with your family’s dietary needs. If you need guidance on nutrition, talk with your child’s primary care provider. They can make recommendations or connect you with a registered dietitian in the Clinical Nutrition department at Children’s Colorado who can help.

In general, when reading food labels, consider the following:

• Which one has more fiber? (Here’s why fiber matters.)
• Which one has less fat?
• Which one has less sugar?
• Which one has fewer calories?

The serving size is listed at the top of the label and will tell you how many calories are in one serving and how many servings the package has. A bag of chips you buy at the gas station may say it contains 150 calories per serving, but the whole bag might have enough servings to feed three people. You’ll want to pay attention to this and make sure to serve only the recommended portion or less depending on your child’s age. The USDA’s article on using the nutrition facts label is a great place to learn more about reading food labels. Remember, some of the best foods you can offer your children, like fresh fruit and vegetables, don’t have labels.

If you’re concerned about your child’s weight, make an appointment with your child’s pediatrician to discuss. They will be able determine if your child’s weight is healthy, review their growth charts and make recommendations. You can also learn about how Children’s Colorado’s Weight Management Program may be able to help. The Centers for Disease Control and Prevention, or CDC, has a Body Mass Index Calculator for children and teens, age 2 to 19. This tool can help you estimate your child’s weight category, which you can then discuss with your child’s care provider.

It’s great that your child is talking with you about how they feel about their weight, and it’s important to listen to how they’re feeling. Don’t try to quickly fix the problem or dismiss their concerns as something not to worry about. This will leave your child feeling unheard and less willing to confide in you. Instead, listen so that you really understand what they are feeling, and together, figure out how you can support them in taking positive action. Consider talking with your child’s primary care provider about your child’s feelings. They may have information or recommendations for you.

Children are exposed to lots of messages about weight and food from friends, peers, family members and the media. Ask them what they are hearing and help guide them on realistic steps to take. Brandon, a Children’s Colorado patient, and his family shared their story about how they focused on making little changes such as serving smaller portions, eating out less often and increasing activity for the whole family.

In general, try focusing on making positive behavior changes as a family. Too much focus on weight loss could lead to additional issues like an eating disorder. If you suspect your child might have an eating disorder, we encourage you to watch our video series with Madi, one of our teenage patients, who candidly shares her experience with the Children’s Colorado Eating Disorders Program where she was treated for bulimia.

Bullying is a reality for many school-aged children but can be more common in children who are in the unhealthy weight range. Bullying is a serious issue that turns an innocent child into a victim. Make it easy for your child to talk with you about bullying by calmly listening and hearing them out. Do not respond by putting your child on a diet or changing the way they eat. This may unintentionally cause your child to think that they are in the wrong. Instead, talk with educators or other parents to resolve bullying issues, and learn more about types of bullying and how to prevent it.

Continue to listen your child’s concerns and let them know you support them. Encouraging body positivity will help your child begin to feel confident in themselves, no matter their size. This can include making sure they have clothing that fits, getting them involved in activities they enjoy, encouraging new friendships and acknowledging their changing behaviors.

If you’re concerned about your child’s weight and health risks, talk with your child’s primary care provider and learn more about the services Children’s Colorado’s Weight Management Program can provide.

When your child is incredibly active or their sport is in season, they may require more of the right kind of foods to fuel their performance and maintain a proper weight. Sometimes, kids will be hungrier when they’re active, but often, heavy activity actually makes kids have less of an appetite. It’s important to watch for this and make sure your child is eating enough.

In general, here are some good habits for active kids:

• Eat 5 to 6 times per day
• Have larger, more nutritionally dense snacks between meals
• Have carbohydrate foods like whole grains, fruit, beans or baked potatoes as the main focus of a meal (about 50% of the plate)
• Have a nutritious snack or meal both before and after practice

Sometimes, kids involved in athletics don’t fall within general BMI guidelines. If you are concerned about your child’s weight or your child is concerned about their weight, talk with your child’s primary care provider and ask about contacting a Children’s Colorado sports dietitian through our Sports Medicine Center.

Browse our sports nutrition articles to learn more, especially building a high performance lunch for athletes and fruit and vegetable servings for children.