Healthy Food and Nutrition

Healthy Food and Nutrition
Proper nutrition and eating habits are important as early as birth. In infants, they double their birth weight in the first four months of their life. All of the internal organs are still growing and developing at this age. Due to the systems still developing, there are stages in an infant’s life when they eat certain types of food. For up to six months they can only have breast mild or formula. Their stomachs are still too sensitive and they do not have teeth to chew or the muscles to chew and digest harder foods. Since they are still developing they can acquire many food allergies if they are introduced to foods too early.
Toddlers are trying to become very independent little human beings. They want to have control over what they are doing at all times. The less opportunity for battles the better the eating situations will be. As the adult, do not have food around for the child to want that is not good for them. Only give them options that you approve of. Be understanding that they will not always be hungry or want to eat. All you can do is at the same times every day, give them their meals. If they eat great, if not, do not make a big deal about it. Try again at the next meal. Also, do not make a child eat everything you give them. Their body tells them when they are done. If you make them eat until their food is gone, you are taking away their ability to know their internal signals that tell them to stop. Always show the child the behavior you expect when eating. They model behaviors they see.
Preschoolers like to learn. When they are learning about the foods they are eating, they are more likely to try them. They are also easily influenced. “Often a preschooler may eat a food at school that she would not eat at home. This willingness to eat at school but not at home may be a result of negative messages about a particular food.” (Robertson, 2010) If children hear negative messages on food, they do not want to try them. If they are with their friends that are eating something and enjoy it, they are more likely to try it. A great way to help promote good nutrition in this age group is to allow them to help with the meals. Let them help make the food, or set the table. Helping gives them something meaningful to do and at the same time, they can learn about the different food you are making.
It is the responsibility of the adult in the child’s life to teach them good nutrition and eating habits. “Modeling healthy eating to children of all ages can help children develop healthy eating habits themselves.” (Robertson, 2010) What and how a child eats throughout their life determines how they will eat and grow. If children are constantly given “Bad” foods that taste good and sweet, they are not going to want to eat the “Good” foods. Hamburgers and fries are more appealing than fruits and vegetables if that is all the child knows. If the child is never given sugary or fat foods, they will not choose to eat them on their own. If they do, it will be in low moderations since they are not used to them. Food seems to be a comfort thing; we eat what we are comfortable with. Give children the opportunity to try different kinds of foods. There are many kinds of fruits and vegetables I am scared to try, because I was never exposed to them as a child. I am a very picky eater because my mom openly voiced her opinion about her dislike of foods to me. She regrets it, and I do not say anything about not liking foods to my children. They actually eat things that I would never put near my mouth.
I think a great way to get kids to understand good nutrition is to let them know what different types of food does for them. Something that stands out in my memory is always being told that if I ate carrots, I could see at night. Children like to know everything about everything. Help them learn where the food comes from. Why is it the color it is? What does it do for them? The best way too is to learn different ways the food can be eaten. If they do not like a certain food cooked one way, try another. Different types of preparation sometimes give different tastes and textures.

Technicolor Vegetable Pizzas
Preparation time: 20 minutes
3 cups frozen mixed vegetables with mushrooms
5 slices Italian bread (1 oz. slices; each ~ 1” thick and 5” long)
1 tablespoon olive oil
½ cup prepared pizza sauce
1 cup finely chopped tomato
½ cup very finely diced onion
1 tablespoon dried oregano leaves
1 teaspoon garlic powder
2 ½ tablespoons grated Parmesan cheese
Instructions: Pre-heat oven to 350º F and place oven rack in middle-high position. Microwave frozen vegetables, then pat dry. Brush all bread slices lightly with oil and spread each with ~ 1½ tablespoons sauce. Combine all vegetables in a medium-sized bowl. Carefully spoon vegetable mixture equally onto bread slices. Sprinkle with oregano and garlic powder and then with cheese. Bake about 5-7 minutes, until bread is brown on the edges and all vegetables are piping hot. Serve immediately.
Serves: 5
1 Cup of Vegetables per Serving
Fruit and/or Veggie Colors: Green, White, Yellow, Orange, Red
Nutrition Information per Serving: calories: 182, total fat: 5.0g, saturated fat: 1.1g, % calories from fat: 24%, % calories from saturated fat: 5%, protein: 6g, carbohydrates: 29g, cholesterol: 2mg, dietary fiber: 5g, sodium: 339 mg
Each serving provides: An excellent source of vitamin A and a good source of vitamin C, folate and fiber.
Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Recipe from the Cool Fuel for Kids cookbook.

Bookworm Apple Bark
Preparation Time: 10 minutes
Grab your books and this crunchy, sweet breakfast treat as you dash off to school.
1 Granny Smith Apple
1 tablespoon peanut butter
2½ tablespoons golden or black raisins
1½ tablespoons dried sweetened cranberries
1 small bunch of fresh chives or fresh parsley (optional plate garnish)
Cut apple into four quarters, starting at the stem. Remove the core by cutting away to leave a flat surface on the apple quarter. Be careful not to cut too much of the edible portion of the apple away. Drop and slightly spread the peanut butter on apple quarters. Mix together the raisins and dried cranberries then sprinkle on peanut butter. Cut chives into one inch pieces and garnish.
Serves: 1
1 Cup of Fruit per Serving
Fruit and/or Veggie Colors: Purple, Green, Red
Nutrition Information per Serving: calories: 272, total fat: 8.1g, saturated fat: 1.5g, % calories from fat: 25%, % calories from saturated fat: 5%, protein: 5g, carbohydrates: 50g, cholesterol: 0mg, dietary fiber: 6g, sodium: 79mg
Each serving provides: An excellent source of fiber and a good source of vitamin C.
Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Recipe from the Cool Fuel for Kids cookbook.

Raspberry Torte’s Sunrise Parfait
Preparation Time: 15 minutes

Serves: 4

Cups of Fruits and Vegetables per Serving: ½

Ingredients:
• 2 cups canned pineapple tidbits or chunks in 100% fruit juice, drained
• 1 cup (1/2 pint) raspberries (fresh or frozen)
• 1 cup low-fat vanilla yogurt
• 1 medium banana, sliced
• 1/3 cup dates, chopped
• 1/4 cup granola
Preparation*:
Layer the pineapple, raspberries, yogurt, banana, and dates in parfait glasses. Sprinkle the granola on top and serve.

Each serving provides: An excellent source of vitamin C and fiber, and a good source of calcium and potassium.

Nutrition Information per Serving:
Calories: 206
Total Fat: 1.5g
Saturated Fat: 0.6g
% of Calories from Fat: 6%
% Calories from Saturated Fat: 3% Protein: 5g
Carbohydrates: 48g
Cholesterol: 3mg
Dietary Fiber: 5g
Sodium: 52mg

*Only make with the help of an adult!

Works Cited
Robertson, C. (2010). Safety, Nutrition, and Health in Early Education. Belmont: Wadsworth.

http://www.fruitsandveggiesmorematters.org/?page_id=85
http://www.fruitsandveggiesmorematters.org/?page_id=84
http://www.fruitsandveggiesmorematters.org/?page_id=6171

http://wellness4you.nv.gov/Training/module3_1.htm