Nutrition and Children
Good nutrition is necessary to maintain overall health and provide for growth. When you give children good nutrition, you are giving them the nutrient building blocks that literally become the eyes you look into; the knees that get scraped; the bones that support their growing bodies; their inquisitive, curious brains; and the hearts that pump quietly at night and day down through the years.
Infant/Toddler
The best food for meeting good nutrition needs of infants is breast milk. Breastfeeding is normal and healthy for infants. Breast milk has disease-fighting cells called antibodies that help protect infants from germs, illness, and even SIDS. Infant formula cannot match the exact chemical of human milk, especially the cells, hormones, and antibodies that fight disease.
When your child begins wanting food from your plate, let it be fresh fruits and vegetables plus whole grains. When he or she wants to taste what you are drinking, let it be something you would be happy for your child to drink. Don't let your baby's foray into the world of adult foods be potato chips, French fries, or sugary treats.
A healthy diet gives growing toddlers the nutrition that they need. Parents can encourage healthy eating habits by serving a wide variety of healthy foods. Toddlerhood may be filled with plenty of “no’s” from toddlers learning to assert their individuality but it is also a wonderful time to introduce a wide variety of healthy foods to encourage a healthy diet as toddlers grow. Teaching toddlers to enjoy a healthy diet early on will set a foundation for healthy eating that can last a lifetime and provide numerous health benefits for the entire family.
During preschool years, your child should be eating the same foods as the rest of the family, with an emphasis on those with nutritional value. This includes fresh vegetables and fruits, nonfat or low-fat dairy products (milk, yogurt, cheese), lean meats (chicken, turkey, fish, lean hamburger), and whole-grain cereals and bread. Preschooler’s need these basic macronutrients for the body to grow, repair, regulate, and maintain itself.
The best way for you to encourage healthy eating is to be a good role model by eating well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message. Another way to be a good role model is to serve appropriate portion and not overeat. Talk about your feelings of fullness, especially with younger children. You might say, "This is delicious, but I'm full, so I'm going to stop eating." Similarly, parents who are always dieting or complaining about their bodies may foster these same negative feelings in their kids. Try to keep a positive approach about food.
(1)
Eat Well Taco 12 Eating Well Crispy Taco Shells, (recipe follows)
• Lean & Spicy Taco Meat (recipe follows)
• 3 cups shredded romaine lettuce
• 3/4 cup shredded reduced-fat Cheddar cheese, (3 ounces)
• 3/4 cup diced tomatoes
• 3/4 cup prepared salsa
• 1/4 cup diced red onion
Preparation
1. To assemble, fill each taco shell with (in any order): a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon cheese, 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon onion.
Nutrition
Per serving: 261 calories; 5 g fat (1 g sat, 1 g mono); 38 mg cholesterol; 31 g carbohydrates; 24 g protein; 5 g fiber; 582 mg sodium; 272 mg potassium.
Nutrition Bonus: Vitamin A (40% daily value), Vitamin C (25% dv), Zinc (17% dv), Iron (15% dv).
Printprep time: 5-10 minutes
(2)Garden Chicken Wrap Note: Try carrot or celery sticks on the side!
Prep time: 5-10 minutes
What you need:
4 whole-wheat wraps (8 inches)
2 cups store-bought rotisserie chicken, shredded
½ cup shredded carrots
1 avocado, thinly sliced
1 cup baby spinach leaves
¼ cup of your favorite fat-free/low-fat dressing (about 1 tablespoon per wrap)
(3)
Almond-Crusted Chicken Fingers
Makes 4 servings
Active Time: 20 minutes
Total Time: 40 minutes
Nutrition Profile
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Ingredients
• Canola oil cooking spray
• 1/2 cup sliced almonds
• 1/4 cup whole-wheat flour
• 1 1/2 teaspoons paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dry mustard
(1)
Eat Well Taco 12 Eating Well Crispy Taco Shells, (recipe follows)
• Lean & Spicy Taco Meat (recipe follows)
• 3 cups shredded romaine lettuce
• 3/4 cup shredded reduced-fat Cheddar cheese, (3 ounces)
• 3/4 cup diced tomatoes
• 3/4 cup prepared salsa
• 1/4 cup diced red onion
Preparation
1. To assemble, fill each taco shell with (in any order): a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon cheese, 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon onion.
Nutrition
Per serving: 261 calories; 5 g fat (1 g sat, 1 g mono); 38 mg cholesterol; 31 g carbohydrates; 24 g protein; 5 g fiber; 582 mg sodium; 272 mg potassium.
Nutrition Bonus: Vitamin A (40% daily value), Vitamin C (25% dv), Zinc (17% dv), Iron (15% dv).
Printprep time: 5-10 minutes
(2)Garden Chicken Wrap Note: Try carrot or celery sticks on the side!
Prep time: 5-10 minutes
What you need:
4 whole-wheat wraps (8 inches)
2 cups store-bought rotisserie chicken, shredded
½ cup shredded carrots
1 avocado, thinly sliced
1 cup baby spinach leaves
¼ cup of your favorite fat-free/low-fat dressing (about 1 tablespoon per wrap)
(3)
Almond-Crusted Chicken Fingers
Makes 4 servings
Active Time: 20 minutes
Total Time: 40 minutes
Nutrition Profile
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Ingredients
• Canola oil cooking spray
• 1/2 cup sliced almonds
• 1/4 cup whole-wheat flour
• 1 1/2 teaspoons paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dry mustard
References
Robertson, C. (2010). Safety, Nutrition, and Healthy in Early Education (4th ed). Belmont, California
Article, Encouraging Healthy Eating Habits in Toddlers: Introducing Toddlers to Healthy Food http://infant-toddler-health.suite101.com/article.cfm/encouraging_healthy_eating_habits_in_toddlers#ixzz0skRAT0Wx
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Article: How important-good-nutrition
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