wholesome childhood nutrition
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Wholesome Childhood Nutrition. Sarah Jacobson Keene State Dietetic Intern, 2013-2014. Wholesome Childhood Nutrition. Nutrition Basics Nutrients important for healthy growth Feeding picky eaters Make it a family affair Q & A. Keep the plate Colorful!. Fruits & Vegetables Whole Grains - PowerPoint PPT PresentationTRANSCRIPT
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Wholesome Childhood Nutrition
Sarah Jacobson
Keene State Dietetic Intern, 2013-2014
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Wholesome Childhood Nutrition
Nutrition BasicsNutrients important for healthy growthFeeding picky eatersMake it a family affairQ & A
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Keep the plate Colorful!Fruits & VegetablesWhole Grains Lean ProteinDairy or Calcium rich foodsHydration
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Nutrition for GrowthCalcium : Milk/yogurt/kefir, soybeans, fortified OJ, dark leafy greens (combine with Vitamin D)Protein: Lean meats, fish, eggs, tofu, beans, nut buttersIron: meats, shellfish, leafy greens, beans, breakfast cerealsFiber: Fruits, vegetables, oatmeal, whole grain cereals
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Nutrition for GrowthPick water or other unsweetened beverages
Flavor water with fruit, citrus, mint, or diluted 100% juice
MYTH: Sugar causes Hyperactivity in kidsAdded sugar DOES add calories and causes tooth decay
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Feeding Picky EatersInborn ability to eat a perfect diet until satiety Parents need to relax and rely on the child’s ability to determine how much to eat Social experiences take away the ability of a child to self-regulate dietary intake
Source Nutrition 411
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Feeding Picky EatersPrefer sweet and fatty foodsAvoid bitter and sour foods, because they are often poisonous in natureTexture issues10 to 15 introductions are needed to accept a new food (neophobia)
Source Nutrition 411
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Feeding Picky Eaters80% of food practices are in place by the end of toddlerhoodBy 5 years of age, most dietary habits are setOnly about 20% of new foods are incorporated during the rest of lifeTeach kids NOW what you want them to eat forever—model behavior
Source Nutrition 411
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Feeding Picky EatersEliminate television or distractions during mealtimesSit and eat with children – don’t be a short order cook!Talk about pleasant thingsModel good behaviorLikes and dislikes will pass—teach children to accept personal preferences of others
Source Nutrition 411
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Get Your Kids InvolvedPlanning menusShoppingCookingGardening, farm trips, farm stands and farmers markets
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Easy Meal IdeasMake over favorite recipes: add fruits or vegetables, use oil instead of butter, low fat dairy in place of full fat productsSelf Assembled: Tacos, burritos, quesadillas, wraps/sandwiches, salad barOne pot meals: stir fries, casseroles, chillis, soupsAdd more vegetables to pizzas, eggs, pastas, meatloafAdd fruit to yogurt, cereals, salads, smoothies
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Make it a family affairTry new recipes or ethnic cuisines Join a CSA – Community Supported AgricultureTake a cooking class, go berry picking, make breadBe respectful of personal preferencesMake and eat meals togetherSit down to ONE meal & relax!
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Thank You!Questions?Sarah [email protected]