Healthy Eating

Healthy eating is essential for development and growth, particularly for children. The revelation known as the Word of Wisdom contains truths to help us grow physically and spiritually (see Doctrine and Covenants 89). This revelation explains that God has provided many nutritious foods for the good of His children. We are instructed to eat foods such as fruits, vegetables, grains, and meat. Special blessings—including health, wisdom, treasures of knowledge, and resilience—are promised to those who follow these revealed truths.

Why is healthy eating essential to proper child development and growth?

The most important period for a child’s brain development and growth is from the time of conception to ages two to three. To support this rapid growth, proper nutrition from a variety of foods is essential. Good nutrition in these early years helps develop a strong foundation for the child to grow from and helps them avoid lifelong health problems.

What types of food should children eat?

Each type of healthy food helps the body in certain ways. For example, some foods help the body grow while other foods help the body function and develop defenses against disease. To get these benefits, children need a balanced diet. This might mean adding fruits and vegetables to a child’s diet or ensuring they are consuming protein. Start by accessing the food-based dietary guidelines of your country to better understand what changes might be needed. At a minimum, a child’s diet should include foods like:

• Fruits (fresh fruit, canned fruit, and fruit juices)
• Vegetables (leafy greens, raw and cooked vegetables)
• Grain foods and starches (corn, wheat, potatoes, pasta, and brown rice)
• Protein foods (fish, poultry, meat, eggs, dried beans, and nuts)

Children should also get plenty of vitamins, including vitamin A and vitamin D, as well as healthy fats, including unsaturated fats. In some areas of the world, packaged foods may contain nutrition information, which can be used in establishing a balanced diet. Developing healthy eating habits in the home will also help ensure that children are getting the foods necessary for a balanced diet. Being full does not guarantee that you are well nourished.

At first, children may resist eating certain healthy foods, such as vegetables and fruits. Parents can help by regularly including these foods in meals and preparing them in different ways.

What types of food should children avoid?

Children should have a limited amount of processed foods, which typically contain large amounts of sugars, saturated fats, and salt. Providing healthy snacks instead will help children get the nutrients needed for the proper development of their bodies and minds.

What resources exist to help with child nutrition?

There are several resources available to those looking for assistance with child nutrition. Some resources require access to health professionals while other resources are inexpensive or free.

• Certified nutritionists can help parents know whether a child’s nutrition needs to be improved and what steps to take. Church leaders may help identify certified nutritionists at local health clinics.
• Dietary guidelines explain what types of foods a child should eat each day. Some countries have published guidelines, but some do not. Local Church leaders may prepare printed guidelines that focus on foods that are available locally.
• Nutrition screenings for children may be available in some areas. Screenings can serve as a starting place to improve a child’s nutrition and can include checking for signs of malnutrition.
• Supplements may be recommended by a health professional when adequate foods are not available.

What can I do to help my children get the nutrients they need?

As a parent, you will have the unique opportunity to support your children as they grow and develop healthy eating habits. When possible, mothers should make every effort to breastfeed babies up to two years old.

When breastfeeding is not possible, local clinical services may help you find alternatives. Pregnant or breastfeeding women should try to eat a variety of healthy foods. Nutrients in the foods that mothers eat affect babies before birth and babies who are being nursed.

Consider these additional ideas as you pray for guidance:

• Learn about nutritious foods that are available in your area. You can also research ways to prepare these foods.
• Consult with a certified nutritionist, when possible.
• Use take-home sheets from the Church’s child nutrition effort.
• Seek support from your Relief Society and elders quorum presidents if you have difficulty buying or growing nutritious foods.

How can others help with healthy eating efforts?

In addition to parents’ efforts, local Church leaders and ministering brothers and sisters may be able to influence children’s proper development through nutritious eating. Consider these ideas and others as you pray for guidance.

Ministering Brothers and Sisters

• Teach nutrition principles to families with children.
• Counsel with the elders quorum and Relief Society presidents about how to help families who have nutritional needs.
• Let families take the lead in planning ways to improve their children’s nutrition and provide support when possible.

Local Leaders

• Choose proactive and supportive ministering brothers and sisters for families that have nutritional needs.
• Counsel together about ways to help meet immediate food needs and enable the family to build long-term self-reliance.
• Consider providing immediate fast offering assistance to families with severely malnourished children.
• Share resources from the Church’s child nutrition effort with those in need.
• Organize group classes or activities about healthy eating. For example, there could be a recipe exchange or a workshop on choosing foods and preparing them.
• Find organizations that could provide immediate help to struggling families and children and further strive to build nutritional self-reliance in the community.

References

1. World Health Organization, “Exclusive breastfeeding for six months best for babies everywhere,” January 15, 2011.