CincyNanny Roundtable Notes
The Importance of Nutrition
The Importance of Nutrition
By: Lindsey Kanis
9.28.2010
I found that most of the information regarding the actual food consumption and choices for kids was often (and best) displayed in chart form so I have included several diagrams for discussion also.
The Chart- “GO-SLOW-WHOA” www.kidshealth.org
Food Group | GO | SLOW | WHOA |
(Almost Anytime) | (Sometimes) | (Once in a While) | |
Vegetables | Almost all fresh, frozen, and canned vegetables without added fat (such as butter) or sauces | All vegetables in added fat and sauces | Any vegetable fried in oil, such as French fries or hash browns |
Oven-baked fries | |||
Avocados | |||
Fruits | All fresh and frozen fruits | 100% fruit juice | Fruits canned in heavy syrup |
Canned fruits packed in juice | Fruits canned in light syrup | ||
Dried fruits | |||
Breads and Cereals | Whole-grain breads, pitas, and tortillas | White bread and pasta that's not whole grain | Doughnuts, muffins, croissants, and sweet rolls |
Whole-grain pasta, brown rice | Taco shells | Sweetened breakfast cereals | |
Hot and cold unsweetened whole-grain breakfast cereals | French toast, waffles, and pancakes | Crackers that have hydrogenated oils (trans fats) | |
Biscuits | |||
Granola | |||
Milk and Milk Products | Skim and 1% milk | 2% milk | Whole milk |
Fat-free and low-fat yogurt | Processed cheese spreads | Full-fat cheese | |
Part-skim, reduced-fat, and fat-free cheese | Cream cheese | ||
Low-fat and fat-free cottage cheese | Yogurt made from whole milk | ||
Meats and Other Sources of Protein | Beef and pork that has been trimmed of its fat | Lean ground beef | Beef and pork that hasn't been trimmed of its fat |
Extra-lean ground beef | Broiled hamburgers | Fried hamburgers | |
Chicken and turkey without skin | Chicken and turkey with the skin | Fried chicken | |
Tuna canned in water | Tuna canned in oil | Bacon | |
Fish and shellfish that's been baked, broiled, steamed, or grilled | Ham | Fried fish and shellfish | |
Beans, split peas and lentils | Low-fat hot dogs | Chicken nuggets | |
Tofu | Canadian bacon | Hot dogs | |
Egg whites and substitutes | Peanut butter | Lunch meats | |
Pepperoni | |||
Nuts | Sausage | ||
Whole eggs cooked without added fat | Ribs | ||
Whole eggs cooked with added fat | |||
Sweets and Snacks* | Ice milk bars | Cookies, cakes, and pies | |
Frozen fruit-juice bars | Cheesecake | ||
Low-fat frozen yogurt | Ice cream | ||
Low-fat ice cream | Chocolate candy | ||
Fig bars | Chips | ||
Ginger snaps | Buttered microwave popcorn | ||
Baked chips | |||
Low-fat microwave popcorn | |||
Pretzels | |||
Butter, Ketchup, and Other Stuff That Goes on Food | Ketchup | Vegetable oil** | Butter |
Mustard | Olive oil | Stick margarine | |
Fat-free creamy salad dressing | Oil-based salad dressing | Lard | |
Fat-free mayonnaise | Low-fat creamy salad dressing | Salt pork | |
Fat-free sour cream | Low-fat mayonnaise | Gravy | |
Vinegar | Low-fat sour cream | Regular creamy salad dressing | |
Soft margarine | Mayonnaise | ||
Tartar sauce | |||
Sour cream | |||
Cheese sauce | |||
Cream sauce | |||
Cream cheese dips | |||
Drinks | Water | 2% milk | Whole milk |
Fat-free and 1% milk | 100% fruit juice | Regular soda | |
Diet soda | Sports drinks | Sweetened iced teas and lemonade | |
Diet and unsweetened iced teas and lemonade | Fruit drinks with less than 100% fruit juice |
CincyNanny Roundtable 9-28-10
I found that most of the information regarding the actual food consumption and choices for kids was often (and best) displayed in chart form so I have included several diagrams for discussion also.
Good nutrition and a balanced diet is necessary in order for children to grow and develop properly. Studies show that children with a health eating regimen not only makes the child physically healthier, but also improves emotional stability and school performance and boosts the immune system (Child Development Info). Much of childhood nutrition is building healthy habits and providing healthy options.
Breakfast- This is truly the most important meal of the day. Not only should every kid eat breakfast, but they should make it a nutritious one. Eating empty calories (ie- a doughnut) provides a rush of energy for the body, but results in a quick “crash” early in the day. It’s hard to cook a full meal at breakfast- it also happens to be the busiest time of the day in most houses. Try boosting the nutritional value of cereal by adding nuts, granola or fruit. Have yogurts (probiotics!), string cheese, oranges and hard boiled eggs on hand for quick grab and go breakfast options. It’s also easy to toss a frozen smoothie together in the morning with frozen fruits, yogurt and fresh juice.
Lunch- So you work hard on packing a brown bag lunch and what do kids do? Trade or trash your masterpiece! Make lunch fun for young kids by using cookie cutters for sandwiches and fun containers for fruits and veggies. Give kids options when you are choosing their meal. Veggies can be dipped in hummus, peanut butter and salad dressings (in moderation). Remember to avoid sodas- try a true fruit juice, boxed milk or water. And its okay to through in an Oreo or fruit snack or dessert. Your kid will appreciate it.
Snacks- Having dried fruits, popcorn, trail mix and easy to prep snacks like cheese and crackers in the pantry instead of gummy bears, cookies and Poptarts is less expensive and more fulfilling. If you don’t have the junk then kids have no other options besides healthy.
Dinner- Make it a family affair.... between soccer, tennis and boy scouts. Turn off the TV!Eating together is a great way to observe (and moderate) what children are eating. Allow them to fill their own plate and give options. Try having one new food at a table full of familiar choices and ask everyone to try it together. Families to eat together consume more grains and greens and less likely to snack on junk foods. Kids who eat regular family meals several times a week are less likely to smoke, use drugs or drink (Kids Health).
Healthy habits:
- Don’t reward (or punish) with food
- Avoid battles over food - forcing kids to clear their plates teaches kids to override feelings of fullness
- Lead by example - monkey see, monkey do!
- Involve kids in planning, shopping for and preparing meals
- Allow kids to occasionally invite a friend to dinner
- Make meal time your conversation time
- Make it a calm, inviting time (avoid confrontations, stressful topics, lectures)
- Maintain a regular schedule for meals and snacks - kids thrive on routine
- Reduce sodium intake by using fresh ingredients not from cans or jars
- know what you are eating/serving - read labels. health isn’t all about low fat or low calorie.
- Avoid words like “hydrogenated,” “corn syrup/sugar,” and “monosodiumgludinate”
- Avoid sugary drinks. Choose milk, water and natural juices.
- Check out the new and improved food pyramid at http://www.mypyramid.gov
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