When it comes to nutrition, children are a special group that requires close attention. Their growing bodies and developing minds require a balanced combination of nutrients to thrive.

However, in today’s fast-paced world, children’s diets are often less than ideal. Here are ten common dietary pitfalls that children face, along with some tips for avoiding them.

1. Too Much Sugar

Sugar is everywhere, and kids tend to love it. According to the American Heart Association, children should have no more than six teaspoons of added sugar per day. However, the average child consumes almost three times that amount.

Too much sugar can lead to weight gain, tooth decay, and other health problems.

Tips:.

Limit sugary drinks and juice
Choose snacks that are low in added sugar, such as fresh fruit or vegetables
Read food labels carefully, and avoid products with added sugars

2. Not Enough Fruits and Vegetables

Fruits and vegetables are essential sources of vitamins, minerals, fiber, and other nutrients that children need to grow and develop properly. However, many children don’t eat enough of them.

Tips:.

Offer a variety of fruits and vegetables, and encourage your child to try new ones
Serve fruits and vegetables as snacks and side dishes
Incorporate fruits and vegetables into meals in creative ways, such as adding spinach to a smoothie or topping a pizza with veggies

3. Too Many Processed Foods

Processed foods are often high in calories, sodium, unhealthy fats, and added sugars, all of which can contribute to health problems such as obesity and heart disease.

Unfortunately, many children’s diets are filled with processed foods such as chips, candy, and fast food.

Tips:.

Choose whole foods, such as fresh fruits and vegetables, whole grains, and lean proteins, whenever possible
Read food labels carefully and avoid products with high amounts of sodium, unhealthy fats, and added sugars
Cook meals at home, to control the ingredients and the cooking methods

4. Skipping Breakfast

Breakfast is the most important meal of the day, especially for children. Eating breakfast has been shown to improve concentration, memory, and academic performance.

However, many children skip breakfast or eat sugary, processed breakfast foods that don’t provide enough nutrients.

Tips:.

Make breakfast a priority, and offer a variety of options, such as eggs, whole-grain toast, fruit, and yogurt
Prepare breakfast the night before, to save time in the morning
Encourage your child to eat something, even if it’s just a piece of fruit or a granola bar

5. Too Many Empty Calories

Empty calories are foods that provide energy but little or no nutritional value. Examples of empty calories include soda, candy, and cookies. Children who consume too many empty calories are at risk for obesity and other health problems.

Tips:.

Limit empty calorie foods and drinks, such as soda and candy
Encourage your child to eat nutrient-dense foods, such as fruits, vegetables, whole grains, and lean proteins
Teach your child to listen to their body’s hunger and fullness signals, and to eat when they are hungry and stop when they are full

6. Not Drinking Enough Water

Water is essential for all bodily functions, and children need plenty of it to support their growing bodies. However, many children don’t drink enough water and instead consume sugary drinks that provide empty calories.

Tips:.

Encourage your child to drink water throughout the day, especially during meals and snacks
Limit sugary drinks such as soda, juice, and sports drinks
Offer water-rich foods, such as cucumber, tomato, and watermelon

7. Not Enough Calcium

Calcium is an essential mineral that children need for strong bones and teeth. However, many children don’t get enough calcium in their diets.

Tips:.

Offer calcium-rich foods, such as low-fat milk, yogurt, cheese, and leafy greens
Consider calcium supplements, especially if your child doesn’t consume dairy products
Encourage your child to engage in weight-bearing activities such as running, jumping, and playing sports, which can strengthen bones

8. Not Enough Iron

Iron is an essential mineral that children need for healthy growth and development. However, many children don’t get enough iron in their diets, which can lead to anemia.

Tips:.

Offer iron-rich foods, such as lean meats, poultry, fish, beans, and iron-fortified cereals
Combine iron-rich foods with foods that are high in vitamin C, such as oranges and tomatoes, which can increase iron absorption
Consider iron supplements, especially if your child is at risk for anemia

9. Too Much Salt

Children who consume too much salt are at risk for high blood pressure, heart disease, and other health problems. Unfortunately, many children’s diets are high in salt.

Tips:.

Limit high-salt foods, such as chips, processed meats, and canned soups
Read food labels carefully and choose products with low amounts of sodium
Use spices and herbs instead of salt to add flavor to food

10. Not Enough Sleep

Sleep is essential for children’s health and well-being, and lack of sleep can contribute to poor dietary choices. Children who don’t get enough sleep are at risk for obesity, diabetes, and other health problems.

Tips:.