Transcript Nutrition - Davis School District

What can we learn/ teach
from this book?
Nutrition is how our bodies use the
foods we eat to produce energy,
growth, and health.
(Just like in the book!)
Where food comes from
Cultures
Color
Texture
Taste, smell, sound
Safety
Big & Little
Counting
Liquid/Solid
Team work
Sequence
Keeping time
Shape & size
Following directions
 SCIENCE:
Melting, congealing, shrinking,
expanding, water to steam.
 LANGUAGE: Learn cooking vocabulary,
names of foods and utensils.
 MATH: Measuring, compare quantities.
 SOCIAL STUDIES: Working cooperatively,
learn about cultures & customs.
 LITERACY: Read recipes from chart,
make grocery lists, read stories connected
to the food.
 Please
Thank you
Your welcome
Excuse me
 Sharing
and passing
 Appropriate
 How
eating habits
are your manners?
Choosemyplate.gov
Color your own Pyramid
While you talk, sort the
food the caterpillar ate
into each
food group category.
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Help your preschooler learn to eat and enjoy whole grains.
 Include them often in meals and snacks. In general, at least half of all
grains eaten should be whole grains.
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Eating grains, such as whole-grain breads, cereals, rice and pasta
provides nutrients and health benefits. People who eat whole grains as
part of a healthy diet have a lower risk of some chronic diseases. Many
preschoolers don’t eat enough fiber, and whole grain foods are an easy
way to get fiber into your child’s diet.
 What foods are whole grains?
Whole grains contain the entire grain
kernel ― the bran, germ, and endosperm.
Some examples of whole grains are:
•100% whole-wheat bread, bagels, or English
muffins •oatmeal •100% whole wheat crackers •shredded wheat
cereal •toasted oat cereal •whole corn tortillas •brown rice •whole
grain pasta •whole wheat bulgur (cracked wheat)
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What counts as an ounce equivalent of grains?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½
cup of cooked rice, cooked pasta, or cooked cereal can be considered as
1 ounce equivalent from the grains group.
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More information on the Grain Group:
•Tips to help everyone eat
more whole grains •What foods are in the Grain Group? •Learn what
grains might be a choking hazard
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Help your preschooler learn to eat and enjoy a variety of vegetables.
 Vegetables contain many vitamins and minerals that help your child
grow and stay healthy. It is common for preschoolers to dislike or
refuse some vegetables.
Encourage your child to try vegetables and eat them yourself.
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Eating vegetables provides long term health benefits. People who include
vegetables in an overall healthy diet have lower risks of developing some
chronic diseases. Include vegetables in meals and snacks every day.
 There are many types of vegetables to choose from. For example, try
a new dark green or orange vegetable. Learn more about helping your
child enjoy new vegetables. Vegetables may be fresh, canned, frozen,
or dried, and may be whole, cut-up, or pureed.
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What counts as a cup of vegetables?
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2
cups of raw leafy greens can be considered as 1 cup from the vegetable
group. The chart lists specific amounts count as 1 cup of vegetables (in
some cases equivalents for ½ cup are also shown)
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More information on the Vegetable Group: •Tips to help everyone eat
more vegetables •What foods are in the Vegetable Group? •Learn how to
prepare vegetables to avoid a choking hazard
Help your preschooler learn to eat and enjoy a variety of fruits.
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Include fruits in meals and snacks every day. Fruits may be fresh,
canned, frozen, or dried, and may be whole, cut-up, or pureed. Choose
canned fruits packed in juice instead of syrup. Fruit juice does not
contain the fiber that is in whole and cut-up fruits.
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Eating fruit provides a variety of health benefits. Fruits contain
many vitamins and minerals that help your child grow and stay
healthy. People who eat more fruits in an overall healthy diet have
lower risks of some chronic diseases.
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What counts as a cup of fruit?
Serve your preschooler no more than ½ cup to 3/4 cup (4 to 6 ounces) of
juice a day. Choose 100% fruit juice — check the label to be sure.
 In general, 1 cup of fruit or 100% fruit juice, med sized, or ½ cup of
dried fruit can be considered as 1 cup from the fruit group.
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More information on the Fruit Group: •Tips to help everyone eat more fruits •What foods are in the Fruit
Group? •Learn how to prepare fruits to avoid a choking hazard
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Help your preschooler consume and enjoy milk and milk products.
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Now is the time to switch your preschooler from drinking whole to low-fat or fatfree milk. Kids that are two years and older can drink low-fat (1% milk) and fatfree (skim milk) milk. They provide the same amount of calcium and vitamin D as
whole milk or 2% milk, but less saturated fat and calories. Foods high in
saturated fat tend to raise blood cholesterol levels.
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Milk and milk products provide health benefits ― like building and
maintaining strong, dense bones. They are important parts of your child’s
food intake. Include low-fat and fat-free milk and milk products in meals
and snacks for your child every day. If you think your preschooler may be
lactose intolerant or allergic to milk, check with your child’s doctor to be
sure.
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What counts as 1 cup in the milk group?
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In general, 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces
of processed cheese can be considered as 1 cup from the milk group.
More information on the Milk Group: •Tips to help everyone consume
milk products •What foods are in the Milk Group?
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Help your child learn to eat and enjoy a variety of foods from
this food group.
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Choose foods from the meat & beans group that are low in saturated
fat. Foods high in saturated fat tend to raise blood cholesterol levels.
Include a variety of lean meat and poultry choices in your meals.
Include fish and cooked dry beans in meals often.
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Eating foods in the meat, poultry, fish, eggs, nuts, and seeds
group provides nutrients that are vital for health and
maintenance of your preschooler’s body. For example, all kids
need protein to help them grow.
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What counts as an ounce equivalent in the meat & beans
group?
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In general, 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans,
1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can
be considered as 1 ounce equivalent from the meat and beans group.
3oz=deck of cards
More information on the Meat and Beans Group: •Tips to help everyone make wise choices in
the meat & beans group •Vegetarian choices in the meat & beans group •What foods are in the
Meat and Beans Group? •Learn how to prepare meats and beans to avoid a choking hazard
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“Extras” are the solid fats and added sugars in foods and beverages.
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Extras add calories, but no vitamins or minerals.
Preschoolers can have some “extras,” but too many can fill them up without getting the
nutrients they need. “Extras” can also add more calories than your child needs.
 Some examples of “extras” are:
 •The sugars or sweeteners in soft drinks, fruit punch, candies, cakes, cookies, pies,
and ice cream.
 •The solid fats in butter, stick margarine, fried foods, sausages, fatty meats, cheese,
biscuits, and some desserts.
 Some foods such as milk, yogurt, and cereals provide important nutrients, but they can
also contain “extras.” For example, sweetened yogurt and sweetened breakfast
cereals contain sugars. Whole milk and cheese contain solid fat.
 Look for choices of milk, yogurt, cheese, and cereals that are low-fat, fat-free,
unsweetened, or with no-added sugars.
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There is room for foods with added sugars or solid fats now and then. But most daily food
choices should be low in these “extras.”
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The taste for salt is learned. Adding less or no salt and choosing foods lower in salt can help
your preschooler learn to like foods with a less salty taste.
 Most salt that Americans eat comes from processed foods and foods eaten away from
home.
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Instead of...
Regular cheese
Sweetened yogurt
Whole milk
Sweetened breakfast
cereals
Cookies
Fried chicken or fried fish
French fries
Ice cream or frozen yogurt
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Soft drinks or fruit punch
Potato chips
Butter or margarine
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Jam or jelly
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Choose...
Low-fat cheese
Plain yogurt plus fruit
Fat-free or low-fat milk
Cereals with little or no added
sugar
Graham crackers
Baked chicken or fish
Oven-baked fries
Frozen fruits / frozen 100% fruit
bars
Water
Baked chips or whole grain
crackers
Trans fat-free tub margarine
100% Fruit spread
 Fill
in your plate on yesterday’s food in take.
 What kind of an example are you on
following ‘choose my plate’?
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How Much Inactive Time Is Too Much?
It is okay for your preschooler to have quiet time.
 After 60 minutes of inactivity (such as watching TV) have your child
get up and do something active for a while.
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Here are some tips for making sure your preschooler is not
inactive too often:
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Limit TV and screen time to less than 2 hours daily, as recommended
by the American Academy of Pediatrics.
Try to make inactive time reading time rather than TV time.
Quiet time is best before naps or Your preschooler will learn that being
physically active is part of a healthy life.
Avoid having the TV on during mealtimes
Only put TVs in family rooms. Don’t put a TV in your child’s bedroom.
This helps your preschooler spend less time watching TV.
As a parent, you have an impact on your preschooler’s behaviors
and activities. Be a role model and try to limit your own time
spent sitting, such as watching TV.
So what can you do…….
1. Set a good example.
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Be active and get your family to join you.
Have fun together. Play with the kids or pets. Go for a walk, tumble in the leaves, or play catch.
2. Take the President’s Challenge as a family.
Track your individual physical activities together and earn awards for active lifestyles
at www.presidentschallenge.org.
3. Establish a routine.
Set aside time each day as activity time— walk, jog, skate, cycle, or swim.
Adults need at least 30 minutes of physical activity most days of the week;
Children 60 minutes everyday or most days.
4. Have an activity party.
Make the next birthday party centered on physical activity. Try backyard Olympics, or
relay races. Have a bowling or skating party.
5. Set up a home gym.
Use household items, such as canned foods, as weights. Stairs can substitute for stair
machines.
6. Move it!
Instead of sitting through TV commercials, get up and move. When you talk on the
phone, lift weights or walk around. Remember to limit TV watching and computer
time.
7. Give activity gifts.
Give gifts that encourage physical activity—active games or sporting equipment.
8. HAVE FUN!
Use ‘choose my plate’ when developing
meals and snacks
Mealtime should be relaxed, positive, and
happy times; avoid punishing.
1.
2.
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There are many factors that enhance the eating
experience:
Aesthetics of food, method of preparation,
cleanliness, manners,
environment/atmosphere/mood, people,
celebrations
Foods vary in variety - plants and animals,
Color, flavor, texture, odor, size, and shape,
3.
•
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4.
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Only introduce one new food at a time.
Offer small amounts with a favorite food.
Set a good example.
Your own food preferences are often imitated by the
children so eat with the child and show enjoyment
of nutritious foods.
Encourage children to help with food preparation.
They are more likely to eat the food that they have
helped make.
Serve child-sized portions (follow the size of their
hand or 1TBS per year of age)
4.
5.
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Placing small amounts on small dishes allows the
child satisfaction of finishing the food.
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Allow children to have 2nds if they are still hungry
Use child sized tables, chairs, serving utensils,
utensils, glasses, plates….
Behavior that is rewarded is repeated
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Reward eating, ignore not eating
Expect some accidents or spills.
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Encourage the children to wipe up their own spills
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6.
7.
8.
have them serve themselves.
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12.
Do not use food as a reward for good
behavior especially sweets and deserts
•
It is not to make someone happy or feel
better either.
If a child goes on a “food jag” (requesting one
food often) allow him to have it for a few
days, he will get bored if an issue is not made
of it.
Do not force a child to eat. Appetites vary
from day to day.
•
Remove the food and have the child wait
until the next meal or planned snack.
•
Healthy children will eat when they are
hungry.
Healthy appetites depend on adequate play,
rest, sleep, regular meal times, and healthy
snacks.
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Offer your preschooler water and fat-free or low-fat milk as
beverage choices. You may also offer small amounts of 100% fruit
juice.
Water •
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Milk •
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When your preschooler is thirsty, water is a good beverage choice. It provides the fluid your child’s body
needs. •Be sure to have water available when your child is playing outdoors or doing other physical
activity. •Make sure your preschooler drinks fluoridated water. It helps build and maintain strong
teeth. •Many community tap water supplies contain fluoride. Check with your water supplier to make sure. If
your water supply is not fluoridated or is from a well, check with your doctor about a possible need for
fluoride supplements. •Bottled water is not better or safer than regular tap water, and is an added
expense. •“Flavored” waters or "vitamin" waters may have added sweeteners. Be sure to read the Nutrition
Facts label on these beverages.
Milk and milk products provide many vital nutrients that your preschooler needs for growth. Milk is a good
choice to offer as a beverage at meals and snacks. •While some children don’t drink enough milk, others
sometimes prefer to fill up on milk and avoid other important foods. Preschoolers need about 2 cups from the
milk group each day. Help your child get enough but not too much milk. •Choose low-fat and fat-free milk.
These have the same amounts of calcium and vitamin D as whole or 2% milk, but less saturated fat. •All types
of fluid milk are routinely fortified with vitamin D. Some yogurts are also fortified with vitamin D. Vitamin-D
fortified products help build and maintain bones. •Make sure you serve only pasteurized (not raw) milk to your
preschooler.
100% fruit juice •
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Fresh, frozen, canned and dried fruits provide more fiber than juice. Offer them most often. •Look for
beverages that have 100% fruit juice on the label. 100% fruit juice can be a healthy part of a preschooler’s
beverage choices in small amounts. •You may offer your preschooler up to ½ cup to 3/4 cup (4-6 ounces) of
100% fruit juice per day. •Sweetened beverages such as fruit punch and fruit drinks look like fruit juice, but
may contain little or no fruit. These drinks, as well as some flavored waters, sweetened teas, and sports
drinks, provide calories, but little or no nutrients. •Make sure you serve only pasteurized juice to your
preschooler.
 Snacks
round out the child's diet – not
replaces meals.
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A young child eats a little at a time and quickly
uses up the food for energy. They cannot go
long hours without eating.
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It is difficult for them to get the nutrients
they need from just three meals. Plan snacks
as part of the daily menu and use them to help
kids meet their nutritional needs.
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3 meals with 2 or 3 snacks is acceptable – 6
small meals a day.
1.
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4.
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6.
7.
Develops the senses. (sensory experience)
It attracts the eye and satisfies the palate.
It provides adequate nourishment.
It supplies valuable nutritive elements while
avoiding useless calories.
It varies from day to day.
It keeps the child’s mind and fingers busy.
The child can help in its preparation.
Finger foods
 Bright colors
 Colorful fruits and
vegetables
 Colorful and fun utensils,
plates, glasses…
 Well-prepared
 Crisp, moist, smooth,
chewy
 Mild flavors
 Children have sensitive
taste-buds.
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Bagel snake ― Split mini bagels in half. Cut each half into half circles. Spread the
halves with toppings like tuna salad, egg salad, or peanut butter. Decorate with
sliced cherry tomatoes, or banana slices. Arrange the half circles to form the body
of a snake. Use olives or raisins for eyes.
Frozen graham cracker sandwiches ― Mix mashed bananas and peanut butter,
spread between graham crackers and freeze.
Smiley sandwiches ― Top a slice of bread with peanut butter and use an apple
slice for a smile and raisins for eyes.
Frozen juice cups ― Pour 100% fruit juice into small paper cups. Freeze.
To serve, peel off the paper and eat.
Frozen bananas ― Put a wooden stick into a peeled banana. Cut large bananas in
half first. Wrap in plastic wrap and freeze. Once frozen, peel off the plastic and
enjoy.
Potato pal ― Top half a small baked potato with eyes, ears, and a smile. Try peas
for eyes, a halved cherry tomato for a nose, and a low-fat cheese wedge as a
smile. Be creative, you’ll be surprised at how many foods can turn into eyes,
noses, and smiles!
English muffin pizza ― Top half an English muffin with tomato sauce, chopped
veggies and low-fat mozzarella cheese. Heat until the cheese is melted.
Fruit smoothies ― Blend fresh or frozen fruit with yogurt and milk or juice. Try
100% orange juice, low-fat yogurt, and frozen strawberries.
Ants on a log ― Thinly spread peanut butter on narrow celery sticks.
Top with a row of raisins or other diced dried fruit.
More on Developing Healthy Eating Habits
 Create
2 preschool snacks that follow the guidelines
for snacks.
 Tell what you will make and need. What creative
name could you call it.
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(hint: think about your theme)
Include the ingredients needed and the instructions
If you are doing this for your lesson, draw pictures so a child can
help prepare it.
 Include
a list of the choose my plate categories that
your snack fits under.
Such as……..
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Grains
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Vegetables
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low-fat cheese slices or string cheese, mini yogurt cups, fat-free or low-fat
milk, low-fat cottage cheese
Meat and Beans
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apple slices*, tangerine sections, strawberry halves, bananas, pineapple,
kiwi, peach, mango, nectarine, or melon, grapes*, berries, dried apricots*
Milk
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veggie “matchsticks” (thin sticks) made from carrots* or zucchini,* bell
pepper rings, cherry tomatoes*, steamed broccoli, green beans, sugar peas,
avocadoes
Fruits
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dry cereal, whole grain crackers, mini rice cakes, sliced bread, mini bagels,
graham crackers, whole wheat tortillas
egg slices or wedges, peanut butter*, bean dip, hummus, slices of lean
turkey* or chicken*, shelled pumpkin seeds* If not prepared correctly, these
foods could be choking hazards. For more information on choking hazards,
click here.
More snack ideas that combine two or more of the food groups:
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•yogurt topped with diced peaches or berries •whole grain bread spread
with peanut butter and sliced bananas •graham crackers to dip in yogurt •a
small portion of last night’s leftovers (Make sure leftovers are safe to eat.)
 Prepare
a one day menu using choose my
plate and snack suggestions or some of your
own.
 The day’s menu should include breakfast,
snack, lunch, snack, and dinner.
 Make sure your cover the minimum
suggestions for each food group.
 Complete on the back of Nutrition Analysis
For example……
Breakfast
Scrambled egg, wheat toast,
strawberry jam, whole milk, apple slice
Snack
Carrot sticks, ranch dressing, apple
slice
Lunch
Peanut butter and Jelly sandwich on
wheat toast, apple sauce, whole milk
Snack
Chocolate pudding, graham crackers,
Whole Milk to drink
Dinner
Spaghetti and Meatballs with wheat
noodles, garlic bread, salad, Milk to
drink, Ice cream cone
 Choose
3 different food items that might be
served in the child care center.
 Find these at school, at home, or in the
store. Note the price of each item.
 Using the nutritional labels from each item,
complete the chart.
 Which food item provides the best nutritional
value?