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Archive for January, 2008
Kids Love Healthy Foods – As Much As They Love Anything
Every meal should be a happy meal! From early on, kids begin to develop preferences for certain foods. But more important for parents to understand is that their children have different nutritional needs at each age, based on their growth and development.
The nutritional quality of the food that infants and toddlers receive plays a decisive role in their physical and mental development and determines their potential for the rest of their lives. At this age, their bodies need lots of calories, protein, fat and other nutrients. In particular, the brain depends on sufficient fat intake for optimal growth.
By the age of two, the fat content of a child’s diet should be minimized. Leaner protein sources like fish, chicken, low fat dairy and dried beans as well as a broad variety of vegetables, fruit and whole grains should become staples with most meals.
Adolescents have vastly different needs. At the age of puberty, youngsters have the highest nutritional demands since infancy.
For children, many risk factors are the same as for adults. Fatty, salty and sugary foods as well as alcohol, combined with lack of physical activity, are all causal factors for the epidemic rise of youth obesity today. Possible long-term effects due to overweight at an early age are diabetes, heart disease and hypertension.
When it comes to your kid’s eating habits, there is no such thing as “the talk.” Rather it takes an ongoing conversation to assure they know as much as possible about the importance of a healthy start in life.
Learning how to eat right does not have to be complicated. Your actions speak louder than words. Set the stage for healthful eating habits at home and your kids will see the benefits first hand.
Always use a practical approach when teaching your kids about healthy eating. Before you do the food shopping, make a grocery list. It should include lots of fresh vegetables and fruit. Let your children add reasonable requests, but explain the importance of the health benefits that certain foods have over others. Then stick to the plan.
Take your children to the Farmer’s Market and make it fun as well as educational. Preparing meals together can be a time well spent for the whole family.
Kids are “natural exercisers.” Unfortunately, nowadays kids spend a lot of time in front of the TV watching movies and playing video games. The fact is that kids need plenty of exercise in order to strengthen their bones and muscles, develop a healthy heart and lungs, burn calories and, last but not least, build self-esteem and confidence.
All kinds of sports and leisure activities can be useful. What matters most is that they are done with regularity.
Healthy eating should be a pleasurable experience for everyone, especially your kids. If they feel deprived, they will not enjoy their food, no matter how beneficial it may be to their health. Variety makes meals interesting and helps ensure a balanced diet. There are hardly any “forbidden foods,” however, moderation is key. Fresh fruits and vegetables can and should be served in abundance and with regularity. Their nutritional benefits cannot be over-estimated. Encourage your kids to make consciously healthier food choices by explaining to them in age-appropriate ways how the body uses food to stay healthy and strong.
Kids burn lots of energy. However, since their stomachs are small, they have only a limited capacity for food intake and digestion. Consequently, they have to eat more often than adults. Three meals plus two or three healthy snacks per day may be required to meet all their nutritional demands.
Snacks should provide a healthy balance of protein, carbohydrate and fat. Serve fresh vegetables and fruit often, but keep salty and refined foods to a minimum. Yogurt and low fat dairy products are excellent sources for calcium.
Yes, portion sizes do matter, even at a young age. Limiting portion sizes is crucial for healthy growth and the avoidance of weight problems. Don’t overwhelm your children with food or try to bribe them, especially with desserts and snacks. Never force them to clean their plate if they don’t want to. Small stomachs fill up faster than you may realize.
If weight becomes an issue, cut back on calories and fat without diminishing the quality and taste of the food you’re giving your child. Learning how to use alternative cooking styles and leaner ingredients can make a real difference.
Do You Know Your Child’s Daily Calorie Needs?
Your child’s daily calorie needs are different from your own. Understanding the appropriate amount of calories your child requires and the ways these calories are being spent is not always easy. So, here are some guidelines. The estimated amount of calories vary between gender, age as well as differences in physical activity.
*These calorie levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Diatary Reference Intakes macronutrients report, 2002, calculated by gender, age and activity level. The EERs are for children 2 years of age and older.
Infants and toddlers have special dietary needs because of their rapid growth and development. Please consult with your health care provider about nutrition appropriate for this age group.
**Activity Levels:
Sedentary means a lifestyle that has less than 30 minutes of moderate physical activity in addition to normal daily activities.
Moderately active is a lifestyle that has at least 30 to 60 minutes of moderate physical activity in addition to normal daily activities.
Active is a lifestyle that has 60 minutes or more of moderate physical activity in addition to normal daily activities.
As a medium marker, according the the U.S. government guidelines, MyPyramid.gov, children, 4 to 8 years old and moderately active, should eat daily 5 ounces of grains, based on a 1,600 calorie diet. Older and more active children would require higher amounts. To determine appropriate portions for infants and toddlers you should consult with a pediatrician or dietitian.
1 ounce of grains equals:
1 slice of whole grain bread
or 1 cup ready-to-eat cereal
or 1/2 cup cooked cereal
or 1/2 cooked pasta or rice
or 1/2 English muffin or hamburger bun
or 1 mini bagel
or 1 small muffin
or 1 small pancake
or 1 corn tortilla (6″)
or 5 whole wheat crackers
Vegetables, especially the fresh, organically grown varieties, provide essential nutrients and fiber. Children should eat every day 2 cups of vegetables as part of a 1,600 calorie diet, which may vary based on gender, age and activity level.
1 cup of vegetables equals:
1 cup raw or cooked vegetables
or 2 cups raw leafy vegetables
or 1 cup vegetable juice
or 3 spears broccoli
or 2 medium carrots
or 1 cup mashed potato
or 1 cup cooked squash
or 1 large ear of corn
or 1 large tomato
or 20 medium French fries
Growing children can always use fresh fruits. They are full of nutrients and fiber needed to keep them healthy and strong. Buy plenty of locally grown fruits when they are in season. 1-1/2 cups of fruit every day would be a desired goal.
1 cup of fruit equals:
1 cup raw or cooked fruit
or ½ cup dried fruit
or 1 cup 100% fruit juice
or 1 large banana, orange or peach
or 1 medium pear or grapefruit
or 1 small apple
or 3 medium plums
or 8 large strawberries
or 1 cup pineapple chunks
Children should drink daily up to 3 cups of milk. Getting enough calcium from milk and other dairy products is particularly important for kids, especially during phases of rapid growth. Among other health benefits, it will provide them with strong both and teeth for a lifetime.
1 cup of milk equals:
1 cup milk or yogurt
or ½ cup evaporated milk
or 1-1/2 ounces hard cheese
or 2 ounces (2 slices) processed cheese
or 2 cups cottage cheese
or 1/3 cup shredded cheese
or ½ cup ricotta cheese
or 1 cup frozen yogurt
or 1 cup pudding
Children should consume 5 ounces of meat or beans per day, based on a 1,600 calorie diet. Having good sources of protein matters greatly at any age, but it is even more important when the muscle structure is in a growing process. Young athletes may need considerably more protein than lesser active kids.
1 ounce of meat & beans equals:
1 ounce lean beef, pork or ham
or 1 ounce chicken or turkey, without skin
or 1 sandwich slice of turkey
or 1 egg
or ½ ounce nuts or seeds
or 1 tablespoon peanut butter
or ¼ cup cooked dried beans or peas
or¼ cup baked beans or refried beans
or ¼ cup (about 2 ounces) tofu
or 2 tablespoons hummus
Most children consume sufficient amounts of oil in the foods they normally eat: Nuts, fish, cooking oil, salad dressings and certain snack foods contain oils. The allowance set by the government’s guidelines, MyPyramid.gov, is 5 teaspoons of oil per day, based on a 1,600 calorie diet. In general, oils should be used sparingly for all age groups.
1 teaspoon of oil equals:
1 teaspoon vegetable oil (such as olive, canola, safflower, soybean, peanut)
or 1 teaspoon mayonnaise or soft margarine
or 1 tablespoon Italian dressing
or 8 olives
or ¼ medium avocado
“Discretionary” calories are calories that can be spent within a specific calorie level as additional servings to regular meals and snacks. Although treats and special occasions should be permissible and enjoyed without regrets, it is always a good idea to choose healthy foods, such as fresh fruits, instead of less nutritious
items.
Discretionary calories can come from any of the food groups. Be aware that “extra” calories need to be taken into account just the same and should not exceed your child’s total daily calorie allowance.
Cereal & Banana
1 cup ready-to-eat whole grain cereal
1/2 medium banana, sliced
1/2 cup low fat milk
1/2 English muffin, toasted
1 tablespoon strawberry preserves
Total amount of calories: 343
Based on an allowance of 1,600 calories per day for children of 4 to 8 years of age with a moderate activity level, the amount of calories left after this breakfast is: 1,257
Mini Bagel & Peanut Butter
1 mini (2 oz.) whole wheat bagel
1 tablespoon reduced fat peanut butter
1/2 cup low fat milk
Total amount of calories: 282
Based on an allowance of 1,600 calories per day for children of 4 to 8 years of age with a moderate activity level, the amount of calories left after breakfast and this morning snack is: 975
Pita Pocket Sandwich & Fruit
1 whole wheat pita pocket
1 Roma tomato, chopped
1/4 cup cucumber slices
1/4 cup lettuce, shredded
2 ounces grilled skinless chicken breast, cubed
4 strawberries
1/2 cup low fat milk
Total amount of calories: 271
Based on an allowance of 1,600 calories per day for children of 4 to 8 years of age with a moderate activity level, the amount of calories left after the meals of the morning and this lunch is: 704
Fresh Veggies & Dip
6 baby carrots
1 celery stalk, cut into 4 pieces
2 tablespoons Peppercorn Ranch low fat dressing
8 ounce glass of water or diet soda
Total amount of calories: 74
Based on an allowance of 1,600 calories per day for children of 4 to 8 years of age with a moderate activity level, the amount of calories left after the meals of the day and this afternoon snack is: 630
Turkey, Mashed Potatoes & Green Beans
2 ounces oven roasted turkey breast, without skin
1/2 cup mashed potatoes
1/2 cup green beans
1 small whole wheat roll
1/2 cup low fat milk
1/2 cup mixed berries
Total amount of calories: 330
Based on an allowance of 1,600 calories per day for children of 4 to 8 years of age with a moderate activity level, the amount of calories left after all the meals throughout the day and this dinner is: 300*
*In addition to regular meals and snacks, your child should have an allowance of extra “discretionary” calories for treats and special occasions. Of course, healthy choices are always preferable.
Healthy Foods Your Kids Will Love
When it comes to nutrition, kids are not like small adults. A growing body has special needs and they differ with each age group as well. The following “Recipes for Kids” section can help you make healthier food choices for your children when you prepare their breakfast, school lunch or snacks.
Waffles with Fruit and Bacon
Starting the day with a nutritious breakfast is extremely important at a young age. Make sure your kids don’t fill up on fatty foods and empty calories but receive all the nutrients they need to get through their day at school and at sports. Some traditional breakfast favorites can be streamlined with just a few simple substitutions. As an example, have a look at this lighter version of waffles and bacon.
To lower the fat and calories in the waffles, you can choose a reduced fat waffle recipe (or reduced fat Bisquick® or similar reduced fat product). Instead of regular bacon, serve Canadian bacon or turkey bacon that is 99% fat free. In addition, you can substitute whole milk with low fat milk. If you serve any egg dishes, use egg whites or egg substitute instead of whole eggs (1 large egg = 2 egg whites or 1/4 cup egg substitute). Hold the butter as a topping, replace regular syrup with a low-cal version, or better yet, fresh fruit syrup. On the other hand, be generous with fresh fruit. Kids can always use an extra vitamin boost. More “Great Breakfast Ideas” »
Egg Salad Sandwich
Sandwiches taste great at any time of the day. With the right ingredients, they can also be healthy and nutritious. For example, an egg salad made from scratch and served on whole wheat bread can be absolutely delicious. Eggs are a good source for protein, vitamins and minerals. To reduce cholesterol and fat, use chopped egg white only without the yolk. Also, buy the mayonnaise “light” or “fat free” and serve whole grain instead of white bread for added fiber.
Generally speaking, if you give your children egg whites only instead of whole eggs, they may have one serving every day. Otherwise, whole eggs (including the egg yolk) should be limited to 2 to 3 servings per week. More “Great Sandwich Ideas” »
Citrus Fruit
Citrus fruits include oranges, tangerines, grapefruit, lemons and limes. They are high in vitamin C and have a wide range of essential nutrients and protective phytochemicals (health-promoting plant chemicals), such as pectin. When eaten raw citrus fruits are also a good source of soluble and insoluble fiber. Most kids like orange juice. Try to teach them to drink theirs with pulp. The version without pulp does not contain fiber.
The Vitamin C in citrus also helps the body build and maintain healthy bones, teeth, gums, red blood cells and blood vessels. It promotes healing of wounds, bruises and fractures and protects from infections by strengthening the immune system.
Because Vitamin C is water soluble and cannot be stored in the body, it is important that your kids eat Vitamin C rich fruits (and also vegetables) on a daily basis. The amount of fruit a child needs varies with age, gender and level of physical activity. More “Great Fruit Ideas” »
Dark Green Vegetables
Fresh vegetables are an important part of a healthy and balanced diet at any age, but even more so at the early stages in life. Especially dark green vegetables provide a variety of important vitamins and minerals.
Broccoli, spinach, kale, collard greens, bok choy and dark green leafy lettuce are loaded with vitamins A, C, K, folate and calcium. They enhance the immune system and protect against cardiovascular disease and certain cancers (e.g. mouth, stomach and colon cancer). They are also an excellent source of fiber.
Dark green vegetables are naturally low in fat and calories. None contain cholesterol. Give your kids raw broccoli florettes, perhaps with a low fat blue cheese dip. Or serve lightly steamed green leafy vegetables, which you can add to casseroles, soups or salads. Keep in mind that sauces or seasonings can unnecessarily add calories, fat and sodium to an otherwise perfectly healthy dish. Like with fruit, the amount of vegetables your child needs varies with age, gender and level of physical activity. More “Great Vegetable Ideas” »
Cheese and Crackers
Snacks between meals are important for active, growing children and teenagers. They should, however, add to their nutritional well-being, not interfere with it. So, choose wisely what you put on the snack tray. For example, cheese and crackers are among the most popular snack items in many households. Unfortunately, many of them are loaded with fat and calories. So, please make sure you limit portion sizes when you give your kids certain kinds of snacks.
Having said that, cheese is also a good source of protein and calcium that kids need for building strong bones and teeth. Low fat cheese has the same amount of these nutrients, but less calories. If you buy crackers, choose quality over quantity. Also, whole grain crackers have the benefit of more fiber. More “Great Snack Ideas” »
Vegetable Soup
Soups taste great at any time of the year. It is also a great way to make your kids eat more vegetables. They are an important source of nutrients they have to have every day, including potassium, folate, vitamin A, vitamin E, vitamin C and dietary fiber. Paired with a rich homemade stock, vegetable soups make for a full, flavorful meal with low calorie and fat content. Serve with a whole-wheat roll or a small salad with low fat dressing and you can be sure your kids are getting their nutritional needs met for the whole day. And soups are easy to make! More “Great Soup Ideas” »
Farmers Market Salad
Take your children to the Farmers Market and make it an educational as well as fun event. Buy lots of seasonal mixed greens and fresh vegetable to make a colorful and tasty salad that has great nutritional value. The trick is to avoid ingredients and dressings with a high calorie and fat content. On a bed of salad greens, you can add cherry tomatoes, baby carrots, sliced mushrooms, broccoli florets, olives and cucumber slices or, for a slight twist, melon cubes and mixed berries. Instead of cream-based salad dressings, e.g. Ranch, Thousand Island or Bleu Cheese, sprinkle on a light vinaigrette-style dressing. More “Great Salad Ideas” »
Grilled Chicken Apple Sausage
Most kids love an outside barbecue with burgers, hot dogs, chicken or even a self-caught trout. Meat, poultry and fish are all excellent sources of complete protein, B-vitamins, iron and zinc. Unfortunately, they can also contain high levels of cholesterol and saturated fat. Fish has the least amount of saturated fat and has the added benefit of being high in heart healthy omega-3 fatty acids.
By choosing leaner cuts of meat (loin or round) and trimming all visible fat and removing skin (from poultry) before cooking, you will be able to reduce the cholesterol and saturated fat content considerably, although it won’t eliminate it altogether. Better preparation (e.g. omission of breading, sauces or gravies) and cooking techniques that require less fat (e.g. roasting, broiling, baking and steaming – as opposed to frying) will also significantly reduce the amount of fat and calories. More “Great Meat, Poultry and Fish Ideas” »
Vegetarian Pizza
Pizza, of course, wins the popularity contest with all kids (and adults). Whether pizza is good for you depends on both the crust and the toppings. To limit calories and fat, you should choose a thin crust (whether you eat out, order in or make it yourself at home). As far as the toppings are concerned, I recommend the vegetarian varieties with low-fat cheese or mozarella in reduced amounts. Sausage, pepperoni or salami are less desirable – as hard to resist as they may be. Again, limiting portion sizes and servings is important. If you’re eating out, adding some goodies from the salad bar is always a great idea, but stick to fresh vegetables and a low fat dressing.
Pasta dishes are quick and easy to make and almost all kids love them. From hearty lasagna to fun pasta salads, the possibilities are endless. Pasta is an excellent source of folic acid and other important nutrients, including iron and several B-vitamins. But not all pastas are alike. You should preferably pick a “non-egg” variety that is cholesterol free. Because pasta is so yummy, you need to keep track of servings and portion sizes to limit calorie and fat intake, which can get out of hand fast, especially when you add creamy sauces and the like. Be creative! There are plenty of opportunities to make many tasty varieties that are healthy and light. For starters, try our “Macaroni & Cheese” recipe with a low- fat cheese, and 1% milk instead of regular cream. More “Great Pasta Ideas” »
Fast food is cheap, convenient to get and most kids love it. Getting a quick bite to eat with the whole family or grabbing something from the drive-through on the way home can be fun. With a little know-how, you can make healthier choices, even with fast food. You must set limits for what and how much your children can order and tell them ahead of time. If you don’t know anything about fast food (other than it tastes good), you can download a free ”Nutrition Facts Guide,” which has to be posted by law on your favorite fast food chain’s website. Pay attention to the wording on the menu, though. Avoid items that are “deep-fried,” “ batter-dipped,” “breaded,” “crispy,” “sizzling,” “crusted” or “topped with cheese.” Better alternatives are available. For instance, McDonald’s offers a “Premium Grilled Chicken Sandwich” that has 110 fewer calories and 10 grams less fat than the “Premium Crispy Chicken Sandwich.”
If you order a salad, pick a low fat dressing. Don’t be afraid to ask for “lighter” versions or omissions of sauces, toppings and side orders. Any well-managed fast food restaurant will be happy to accommodate you and be responsive to your concerns. Don’t get seduced by “specials” or “added value” offers. Don’t fall for any sales gimmicks and don’t buy things you don’t want, because you think you’re getting a better deal. More “Great Fast Food Ideas” »
Frozen Yogurt & Fruit Parfait 
In our culinary culture, dessert is almost considered the highlight of a meal. Some parents go as far as to bribing their kids with the promise of dessert, if they agree to eat their veggies, etc. The fact is that kids love desserts as much as they love anything tasty to eat, but a lot more fuss is being made about chocolate cake, pie, ice cream and cookies than about broccoli and cauliflower. From early on, children get the message that desserts are special and more desirable than other foods.
The good news is that you can easily find desserts that are both healthy and tasty. Start by serving fresh fruit with low fat yogurt or milk instead of ice cream with cookies. Colorful fruit parfait with blueberries, kiwi, melon, banana or apple and frozen nonfat yogurt, fresh fruit sherbet or frozen juice bars are all much healthier options. Try a Peach Cobbler with a low-fat, low-calorie topping.
Fresh fruit should be given to children whenever available to ensure a steady supply of vitamin C. Desserts, however, especially ice cream, chocolates and other sweets, don’t have to be a daily occurrence. If you serve those, do offer them as a special treat – but never use desserts as a bribe. More “Great Dessert Ideas” »
A Birthday Party
Birthdays, holidays, graduations – the list of “special occasions” in a child’s life is endless. Whenever you plan a celebration or a special event for your kids and their friends, make sure they have a happy and healthy time. Unlike us adults, kids don’t “gather around the table to share a meal.” Their idea of a good time includes lots of games and physical activity. Make good use of their urge to move. Have a party by the pool, at a bowling alley or a playground. Make sure all kids get healthy food to replenish all the energy they’re spending. Heavy and hard to digest foods, such as creams, cakes or candy, make kids lethargic, cranky and sick. If you’re having a barbecue, offer lean meats, such as chicken and turkey with fresh vegetables to nibble on. Forget the potato chips, the pop corn and any other junk food. If a birthday cake is involved, try a carrot cake this year and make it look as attractive as any birthday cake can be. More “Great Ideas for Special Occasions” »
Health, Growth and Development
Nutrients are substances the body cannot make on its own, but we have to have in order to maintain our health. There are six essential nutrient groups: Protein, fat, carbohydrates, vitamins, minerals and water. Ten “key” nutrients are essential for a child’s healthy growth and development. Here is a list of how they function and what their sources are.
Protein
Every cell in our body requires protein. Protein is needed as a component of red blood cells, for building and repairing skin and tissue, for the production of hormones, enzymes, antibodies and for muscle and bone growth. Sources for protein are found in all animal products (meat, poultry, fish, eggs, milk, cheese and yogurt), but also in grains, vegetables, legumes, nuts and seeds. Plant nutrients, however, do not produce complete protein for lack of one or more of the essential amino acids, which make up the building blocks of protein. Vegans who are committed to a strictly vegetarian diet must make up for the missing amino acids by a “mix-and-match” approach in their food choices, that is to find combinations of plant-based nutrients that can produce complete protein.
Fat
Although, it may sound counter-intuitive, it is a fact that fat has important nutritional value. Fat carries fat-soluble vitamins and provides essential fatty acids (linoleic and linolenic acids), which the body can’t make. Fat is also a major component of the cell membrane, it cushions inner organs, insulates against cold temperature and maintains the health of skin and hair. On the downside, fat contains saturated fatty acids, trans fatty acids and more than twice as many calories than carbohydrate and protein.
Fat falls into two broad categories: saturated and unsaturated (poly- and mono-unsaturated). Most foods contain a mixture of both. These are the different types and their food sources:
Saturated fat (“bad” fat)
Saturated fat is primarily of animal origin, but it also exists in tropical oils. Be aware of its presence in meat, poultry and dairy products, such as luncheon meats, hot dogs, whole milk, ice cream, cheese, butter, palm oil, palm kernel oil, coconut oil, vegetable shortening and hydrogenated oil.
Unsaturated fat (“good” fat)
Food sources of poly- and monounsaturated fat originate mostly from plants and cold-water fish. The best source for these fats is fish, such as salmon, tuna, mackerel and herring, but also plant oils, such as olive oil and canola oil. Avocado, safflower, sesame seed and soybean oils are also good sources of unsaturated fat.
Carbohydrate
Carbohydrates are the main source of energy and the preferred fuel for muscles and brain. There are two groups: complex carbohydrates (starches), which consist of numerous sugar units, and simple carbohydrates, with only single sugar units. In addition to sugar, complex carbohydrates provide fiber (important for a healthy digestive system), a multitude of vitamins, minerals and phytochemicals (health-enhancing plant chemicals).
Foods that are rich in complex carbohydrates include whole-grain breads, cereal, rice, pasta as well as fruits, vegetables and legumes. Because of their structural complexity, these carbohydrates take longer to break down into simple sugars (glucose, fructose and galactose) during digestion. Consequently, they move more slowly into the bloodstream and tend not to increase the blood sugar rapidly.
Foods rich in simple carbohydrates are predominantly present in white and brown sugar, honey, syrup, molasses, sodas (non-diet), candy, refined processed foods and baked goods. Simple carbohydrates are more quickly absorbed and elevate blood sugar levels almost instantly. High levels of sugar in the blood stream causes the pancreas to release insulin in an effort to keep the blood sugar content within normal limits. If the pancreas secretes too much insulin, in a kind of overreaction against the rising blood sugar content, a “rebound drop” can occur, leading to a new sugar low. That, in turn, stimulates more appetite, especially for sugar.
Vitamin C
Vitamin C (ascorbic acid) is a water-soluble nutrient that needs to be replenished everyday, because your body doesn’t store it. If more vitamin C than needed is present, it will be flushed out in the urine. Vitamin C has many functions, such as healing wounds, aiding iron absorption and developing connective tissue. It is also a powerful antioxidant. As an aid in the formation of collagen, the first layer of new tissue growth, it initiates the early steps of growth and healing. Without sufficient vitamin C, wounds bleed longer, gums bleed more easily and skin cuts or scrapes won’t heal as well.
Thankfully, vitamin C is easily available in a diet that includes fresh fruits and vegetables. Major dietary sources of vitamin C are citrus fruits, berries, tomatoes, green peppers, potatoes, broccoli and other green and yellow vegetables.
B-Complex Vitamins
Vitamin B-6 (pyridoxine), vitamin B-12 (cobalamin) and Folate (folic acid) are all water-soluble B-complex vitamins. Collectively, they aid in the formation of red blood cells and energy metabolism. A common symptom of deficiency of B-complex vitamins (along with iron) is anemia. Vitamin B-6, by itself, aids in the metabolism of protein (thereby increasing the need for dietary B-6 with increased protein intake). Major dietary sources of vitamin B-6 include: Bananas, watermelon, potatoes, green peas, soybeans, brown rice, salmon and chicken (white meat).
Vitamin B-12 is required not only for red blood cell and energy production, but also to maintain the central nervous system and for DNA synthesis. A deficiency of vitamin B-12 occurs rarely with a varied and well-balanced diet. However, there may be a risk for inadequacy for those who adhere to a strict vegetarian diet. Dietary sources of vitamin B-12 include all animal foods: Meat, chicken, fish, milk, cheese, yogurt and eggs.
Folate plays an important role for the formation of red blood cells and also for the synthesis of genetic material in the cells. Additionally, folate helps with the generation of energy in the body, something kids can never have too much of. Major dietary sources of folate include green leafy vegetables, organ meats, meat, poultry, seafood, dried beans, seeds, whole grain breads and cereals.
Calcium
Calcium is a mineral. As such, it has multiple important functions, such as to build and maintain strong bones and teeth, help regulate heartbeat and muscle contractions, aid in proper blood clotting and the regulation of blood pressure, and also balance water in the cells. Bone density is an important issue for a growing body and calcium has a crucial role to play. Softening of bones (Rickets) in infants and children can be as painful as the thinning of bone density (Osteoporosis) in adults, and it can be very dangerous. The best you can do for your kids in this regard is to add sufficient amounts of calcium to their everyday diet.
Major dietary sources of calcium include milk and milk products, salmon and sardines (with bones), dark green leafy vegetables, calcium-precipitated tofu, legumes (dried beans) and cheese.
Iron
Iron is a mineral that helps the blood carry oxygen to the muscles and, of course, to the brain, which is especially dependent on sufficient oxygen supply. A deficiency in iron can cause a disease called anemia. People who are anemic often feel tired and weak, due to the lack of oxygen being transported in their bodies. It’s hard to overdose on iron from food or regular strength vitamin supplements that include iron. However, a long-term surplus of iron in the body can build up over time and cause serious health problems.
Major dietary sources of iron include liver, kidneys, red meat, poultry, eggs, peas, legumes (dried beans), dried fruits, dark green leafy vegetables, enriched breads and cereals. Heme iron (only found in animal products) is more easily absorbed by the body than non-heme iron (found in plants). To enhance non-heme iron absorption, you can add foods that are rich in Vitamin C .
Water
Water is second only to oxygen in sustaining life. Two thirds of the human body weight (50% to 70%) consists of water. Even a 10% loss poses a significant health risk. Water regulates body temperature, carries nutrients to cells, lubricates joints, flushes out wastes, promotes good skin tone, relieves headaches and curbs appetite. Water has no calories of its own and under normal circumstances, it is hard to overdose on water, as excess amounts are simply eliminated. The necessary minimum amount of daily water intake for your kids may vary. Their need for water increases with exercise, a high fiber diet, diarrhea, fever and dehydration.
Major water sources: Six to eight 8-ounce glasses of water a day is recommended, but parts of your daily water supply can come from foods as well, such as: juicy fruits (apples, oranges, watermelon, grapefruit, etc.), vegetables (lettuce, cucumbers, celery tomatoes, etc.), soups, sauces, fruit juice and milk. Limit caffeinated beverages (tea, coffee, cola-type soft drinks) that act as diuretics.
Fiber
Fiber comes only from plants, not from animal foods. There are two types of fiber – soluble and insoluble. Your kids need both, because they act quite differently in the intestine. Soluble fiber dissolves in water and becomes a soft gel. In this form, it can “trap” cholesterol and carcinogens by preventing absorption into the bloodstream. Insoluble fiber also known as “roughage,” helps to keep your kids “regular.” Both types of fiber are often found in the same food. If you plan to add more fiber to your kids’ diet, start out slowly. Make sure they drink plenty of fluids to prevent constipation.
Food sources of soluble fiber are found in: Oats, rice, barley, dried beans, peas and apples. Sources of insoluble fiber include: Dark green leafy vegetables, green beans, corn, root vegetable skins, whole wheat products, seeds and nuts.
Phytochemicals
Fruits and vegetables are not only good sources of vitamins and minerals, but they contain health promoting phytochemicals (plant chemicals), which may help prevent certain diseases. The bright colors of many fruits and vegetables are associated with different phytochemicals. So, the more colorful your fruits and veggies are, the better they are for your kids. Serve at least five “members” from the fruit and vegetable food groups every day. In addition to fresh fruits and vegetables, you should also include whole grains, dried beans, peas, peanuts and soy products.
The U.S. Government Guidelines to Healthy Eating For Kids
Why is it important to include grains, especially whole grains, in my child’s diet?
Grains provide many nutrients that are vital for the maintenance of good health. Regular consumption of grains, especially whole grains which are rich in fiber, can help to reduce the risk of heart disease and high blood pressure. Eating at least 3 ounces a day of whole grains may also help with weight management. Other benefits may include prevention of diabetes and some forms of cancer.
Essential nutrients of grains
Grains are an important source of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, naicin, and folate) and minerals (iron, magnesiam, selenium). Read more »
How can I add whole grains to my child’s diet?
Start by eating whole grain products instead of refined ones, such as whole wheat bread instead of white bread or brown rice instead of white rice. You can also use whole grains in soups, such as barley in vegetable soups and stews or bulgur wheat in casseroles and stir-fries. You can also use whole wheat flour in pancakes, waffles, muffins etc. Try whole grain cereal and breading for baked chicken, fish or veal. Even whole grain popcorn and whole grain tortilla chips are preferable to the regular versions. Read more »
Why is it important to include vegetables in my child’s diet?
Adding vegetables regularly to your child’s diet provides many health benefits. Vegetables may help to reduce the risk for cardiovascular diseases, hypertension, type 2 diabetes, kidney disease and certain cancers.
Essential nutrients of vegetables
Most vegetables are naturally low in calories and fat. They are a prime source for potassium (to maintain healthy levels of blood pressure), fiber (to reduce blood cholesterol), folate (helps the body to form red blood cells) as well as vitamins A, E and C. Read more »
How can I add vegetables to my child’s diet?
Buy fresh vegetables when they are in season. Get to know your sources, e.g. by visiting your local farmers market. Use frozen vegetables when they are out of season. Vegetables are generally easy to prepare and can be used in many varieties, such as soups, salads, side dishes, dips, pizzas, sandwiches and snacks. Make sure to limit the sodium content when using canned or seasoned vegetables. Wash your vegetables thoroughly if you serve them raw. Even better, cook or steam vegetables. Always keep your vegetables separate from raw meats, poultry and seafood to avoid contamination. Read more »
Why is it important to include fruits in my child’s diet?
Eating fruits regularly can help to reduce the risk of certain chronic diseases, such as stroke, cardiovascular disease, type 2 diabetes, osteoporosis (bone densitiy loss) and certain cancers.
Essential nutrients of fruits
Most fruits are low in calories and fat. They provide an important source of potassium (to maintain healthy levels of blood pressure), fiber (to reduce blood cholesterol), folate (helps the body to form red blood cells) as well as vitamin C. Read more »
How can I add fruits to my child’s diet?
Preferably buy fresh fruit that is locally grown and in season. Imported fruits are more expensive. Canned and dried fruits are a good all-year-around substitute. Fruits make great desserts and are healthy in-between-meals snacks for children and adults alike. Fruit drinks and smoothies are very refreshing, however, they also contain high levels of sugar. Read more »
Why is it important to include milk and milk products in my child’s diet?
Milk and milk products are especially important for growing children and adolescents.
Essential nutrients of milk and milk products
Milk and milk products are a prime source for calcium (to support bone growth and density), potassium (to maintain healthy levels of blood pressure) and vitamin D. Read more »
How can I add milk and milk products to my child’s diet?
Milk can be a refreshing and nutritious beverage. Low-fat or fat-free milk is preferable to whole milk. Lattes and cappuccinos should be made with low-fat or fat-free (skim) milk as well. Most yogurts and dips are available in low-fat or fat-free versions. The same goes for butter and cheese. Many varieties of cheese are high in calories and cholesterol, even when they have reduced fat content. So watch your portion sizes! Read more »
Why is it important to include this food group in my child’s diet?
Meat, poultry, fish, eggs, dry beans, peas, nuts and seeds are all considered part of this group. These foods provide nutrients that are vital for the health and maintenance of your child’s body. Some of these foods, however, are high in saturated fat and cholesterol, which may increase the risk for coronary heart disease. To keep blood cholesterol levels healthy, it is preferable to choose lean meat cuts. Beef, ground beef, pork, lamb, sausage, bacon as well as some luncheon meats (e.g. bologna and salami) should all be consumed in moderation.
Poultry, such as chicken, turkey or duck, is a good choice, especially when it’s served without skin. The white meat of the breast is preferable to the dark meat parts, because it contains less fat.
Fish is a good choice, especially the wild-caught deep sea and cold water variety, such as salmon, which is high in valuable omega-3 fatty acids.
Beans, peas, nuts and seeds provide heart healthy monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Most fat in the diet should come from these essential fatty acids. Read more »
Essential nutrients of meat and bean products
Meat, poultry, fish, eggs, dry beans, peas, nuts and seeds all supply many important nutrients, including protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Read more »
How can I add products from this food group to my child’s diet?
The key to every healthy diet is moderation and balance. Look for quality over quantity. Limit your portion sizes. Buy only the leanest cuts of beef (e.g. top loin, top sirloin, extra lean ground beef) or pork (e.g. loin, tenderloin, center loin and ham). For low-fat luncheon meats, choose lean turkey breast, roast-beef or ham. Boneless and skinless chicken breast and turkey cutlets are the leanest poultry choices. If you buy fish, look for the kind that is rich in omega-3 fatty acids, such as salmon, trout and herring. Dry beans and peas can be part of many meals, including salads.
Cooking techniques can also make a big difference. Trim away all visible fat from meats and poultry before cooking. Broil, grill, roast or poach, but don’t fry. Skip or limit the breading. Avoid adding high fat sauces or gravies. Read more »
Why is it important to include oils in my child’s diet?
Not all oils are the same. The monounsaturated and polyunsaturated fats found in fish, nuts and vegetable oils do not raise LDL (“bad”) cholesterol levels in the blood. In addition to the essential fatty acids, oils are the major source of vitamin E. While consuming some oils is a good idea, the consumption of oil products should always be limited, since most of them are high in calories. In fact, oils and solid fats contain about 120 calories per tablespoon. Read carefully the Nutrition Facts Labels for accurate information about the oils you’re using.
Oils are different from solid fats. Oils are fats that remain liquid at room temperature, like the vegetable oils used for cooking. Most oils are high in heart healthy monounsaturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. A few plant oils, however, including coconut and palm kernel oil, are high in saturated fats and should be considered as solid fats, like butter and shortening. Solid fats contain more saturated fats (or trans fats) than oils. Saturated fats and trans fats tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk of heart disease. Read more »
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The Healthy Diner book by
Timi Gustafson R.D. is the
perfect companion on your
journey to a healthy lifestyle.- Understand the connection between your personality
and your eating habits. - Assess your current health status.
- Determine your nutritional needs.
- Keep track of your daily
calorie intake. - Overcome weight problems once and for all.
- Learn to shop for the most nutritious foods.
- Prepare healthy meals
without losing the taste.
- Understand the connection between your personality
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