Foods That Help Children Stay Healthy: Backed by HHS MAHA Insights

As parents, we all want to give our children the best chance to grow strong, energetic, and resilient. Yet, today’s kids are facing higher rates of chronic conditions than ever before. According to insights from HHS MAHA (Health and Human Services – Multisector Approach to Healthy Aging), there are four major drivers behind the rise in childhood chronic disease:

1. Poor Diet – The American diet has shifted heavily toward ultraprocessed foods (UPFs), which are linked to nutrient depletion, excess calories, and exposure to harmful additives.

2. Environmental Chemicals – Children are more vulnerable to the effects of toxins in food, water, and air.

3. Lack of Physical Activity & Chronic Stress – Too much screen time and too little outdoor play reduce fitness and emotional well-being.

4. Overmedicalization – Reliance on prescriptions rather than prevention can sometimes overlook the root causes of poor health.

The good news? We have powerful tools to support children’s health every day—starting with food.

Building a Child’s Plate for Health

1. Fresh Fruits and Vegetables

Colorful fruits and veggies provide vitamins, minerals, antioxidants, and fiber that kids need for growth, brain development, and immune strength. Aim for variety: blueberries for brain health, carrots for eye health, and leafy greens for energy.

2. Whole Grains

Unlike refined white bread or cereals, whole grains like oatmeal, brown rice, and whole wheat bread keep kids fuller longer and help stabilize blood sugar—reducing the risk of obesity and type 2 diabetes.

3. Lean Proteins

Protein supports muscle, bone, and tissue development. Great options include chicken, turkey, fish, beans, lentils, and eggs. Omega-3 rich fish (like salmon) also boost brain and heart health.

4. Healthy Fats

Not all fats are bad. Avocados, nuts, seeds, and olive oil provide essential fatty acids for brain growth and hormone balance.

5. Sea Minerals & Hydration

Many children fall short on electrolytes and trace minerals—key for cellular hydration and energy. Instead of sugary sodas or sports drinks, encourage water, coconut water, or natural electrolyte sources to keep kids hydrated and nourished.

How Parents Can Take Action

• Shop the perimeter of the grocery store—that’s where the least processed foods are found.

• Limit ultraprocessed foods (chips, packaged snacks, sugary cereals, fast food).

• Encourage outdoor play to combat stress and build healthy movement habits.

• Choose prevention first—good food, sleep, and stress management before relying on unnecessary medications.

Final Thought

The rise in chronic childhood disease doesn’t have to be the future for our kids. By making small, consistent changes—choosing whole foods, limiting chemical exposures, encouraging movement, and focusing on prevention—we can help children thrive. As HHS MAHA emphasizes, nutrition is not just about avoiding illness—it’s about building a foundation for lifelong health.