Helping Children Build Heathful Eating Habits
Posted: Sunday, November 09, 2008
by Christine Steendahl
Dine Without Whine
Preschool nutritional programs emphasize the importance of nutritious eating by combining all food groups in a daily meal plan. Teaching kids the importance of a nutritious eating plan as a child will insure that they acquire good eating habits that will last a lifetime.
Establishing nutritious eating habits for preschoolers includes modeling their eating habits at home so that when they enter the school environment, they can make nutritious selections.
*Children should ingest a wide range of foods. Each of the 5 major food groups contributes specific nutrients that are necessary for children's growth and development.
* Teach little ones to balance the kinds of food they consume to maintain a healthy weight and a healthy body
*Teach children moderation in the amounts and kinds of foods they consume. Eating foods high in fat content or consuming too many sugary snacks should be limited.
You can determine the amount of food from each food group that is optimal for little ones depending on their age. The USDA has specific guidelines for little ones from the age of 2-8.
Finding a nutritious eating plan for your child will include selections from each of the five food groups. These recommendations are based on the guidelines from the USDA food pyramid.
1) Bread and Grains: 6 servings a day
These foods provide energy for activity and growth. Little ones should ingest some whole grain items. At least half of the grains consumed should be in the form of whole-grain cereals and sandwiches made with whole wheat bread. Look at ingredients on the product label to make sure that the product is in fact made with "whole wheat."
2) Milk & Milk Products: 3-4 servings a day
These products provide needed calcium for stong teeth and bones. Little ones from 2 to 8 years of age should ingest 2 cups per day of fat-free or low-fat milk or its equivalent in milk products.
3) Fruits - 2 servings per day
The amount of fruits little ones should consume is determined by their calorie needs. But the base requirement as outlined in the food pyramid for this age group is at least 2 fruit servings per day.
4) Vegetables – 3 servings a day
Veggies provide the important nutrients and minerals to protect eyesight and the body's immune system.
5) Meats, Beans & Nuts: 2 servings per day
Meats, beans & nuts provide protein and iron to form muscles.
After the age of two, the child's diet should limit the types of fat and salt they consume. Role models should limit the intake of high saturated fats or salt (sodium) in the diet to decrease the risk of high blood cholesterol and high blood pressure.
Total fat intake should be limited to 30 and 35 percent of calories for children ages 2 to 3 years, and between 25 and 35 percent of calories for children and adolescents from the age of 4 to 18.
Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
Limit the number and amount of sugary snacks your child is eating. Sugary snacks containweight problems and cavities.
Replace sugary snacks with nutritious snacks like fruits, vegetables, and whole grains which are all good choices.
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