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Copy of Healthy Nutrition for Children
Transcript of Copy of Healthy Nutrition for Children
Give recipes a makeover. Many recipes taste just as good with less sugar.
Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than three times the daily
recommended limit for children! Try adding a splash of fruit juice to sparkling water instead.
Do not introduce children to processed foods, such as white bread and boxed cereals, which cause blood sugar to go up and down,
and can leave kids tired and sapped of energy.
Create your own popsicles and frozen treats. Freeze 100 fruit juice in an ice-cube tray with plastic spoons
as popsicle handles. Or try freezing grapes, berries, banana pieces, or peach slices.
The American Heart Association recommends that sugar intake for children is limited to 3 teaspoons (12 grams) a day. No sugar until preschool = healthy eating habits long term
Healthy Children, Healthy Lives
Top tips to promote healthy childhood eating
Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting and enhances appetite.
Cook more meals at home. Eating home cooked meals is healthier for the whole family and sets a great example for kids about the importance of food.
Get kids involved. Children enjoy helping adults grocery shop, selecting what goes in their lunch box, and preparing dinner. It's also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels critically.
Only stock healthy snacks (hide your bad snacks) available instead of empty calorie snacks. Children only crave bad foods if they know what they are...protect them for as long as humanly possible.
How can you a picky child to enjoy a wider variety of foods?
Offer a new food only when your child is hungry and rested.
Present only one new food at a time.
Make it fun: a game, a play-filled experience. Cut the food into unusual shapes.
Serve new foods with favorite foods to increase acceptance.
Eat the new food yourself; children love to imitate.
Have your child help to prepare foods. Often they will be more willing to try something when they helped to make it.
Limit beverages. Picky eaters often fill up on liquids instead.
Limit snacks to two per day.
Nutritional needs of toddlers and young children:
Caloric needs vary depending on age, just as do nutrient needs. Healthy full-term newborns require, on average, 120 kcal/kg/day to meet their energy needs and sustain growth. On a per kilogram basis, caloric needs decrease with age. The average 1-3 year old child requires only 100 kcal/kg/day. Once growth has ceased caloric requirements are impacted by age, activity and other health factors, but can be approximated as 1500 kcal/M2/day.
Varied high nutrient diets of primarily vegetables and whole grain, supplemented with easily digested protein sources (natural yogurt, fish, beans). Eating diets high in wheat, milk, and processed foods encourage common allergies. Milk is not a magical calcium wand. A cup of milk has 300mg calcium, a cup of tofu has 516mg, natural yogurt has 700mg per 12 oz, a cup of chick peas has 80mg, a cup of broccoli is 178mg, soy milk and rice milk have 300mg per cup....I believe cow's milk is for cows.
Fruits and vegetables -Unlimited servings of vegetable, two servings of fruit. These may be given as snacks, such as apple or carrot slices. Also try adding veggies to soups.
Whole grains- Four daily servings. The best source is oatmeal, encourage over rice cereal. Oatmeal is minimally processed. Can include buckwheat pancakes or whole grain toast for breakfast, a sandwich on wheat bread for lunch and brown rice or another whole grain (quinoa) as part of the evening meal.
Milk and dairy- Optional! Three servings, or one pint of whole milk per day. Yogurt is best option, and is a great first or second food: plain and unsweetened. If no dairy ...more green veg!
Protein- Two servings a day. Encourage your child to try a variety of proteins, such as baked beans, and lentils, eggs, fish, chicken, turkey, lamb. YES vegetable protein exists!
Vitamins and minerals- Fruits and vegetables, consider smoothies...especially green ones.
Think of exercise as a food group in your
Add physical activity to your child’s day, just as you would add fruit or veggies.
Kids need two times for physical exercise per day. To encourage physical activity, play with your kids - throw around a football; go cycling, skating, or swimming; take family walks and hikes; and help your kids find activities they enjoy by showing them different possibilities. Make your exercise routine part of theirs.
Kids and Junk Food
Kid-friendly junk food:
Doughnuts or pastries
“Baked fries” grilled in the oven and salted lightly
Low-fat frozen yogurt; sorbet; fresh fruit smoothies
Baked or grilled chicken
Bagels; English muffins; home baked goods with less sugar/fat
Graham crackers, fig bars, vanilla wafers, fruit and caramel dip
Pretzels, unbuttered popcorn, baked potato chips, soy crisps
Eating out with Kids: Fast Food and restaurant Nutrition
Do not introduce fast food once it is introduced use it as a last resort
Avoid Sodas-Kids should drink water or milk Alternative instead
Avoid chicken nuggets-these are unhealthy versions of chicken
Skip the fries-Replace with fresh fruit or bring yoru own fruit for adequate fiber and vitamins
Order the kid's meal with some substitutions