Transcript NUTRITIONAL NEEDS IN THE FIRST GRADE

NUTRITIONAL NEEDS
IN THE FIRST GRADE
FOOD FOR A HEALTHY DAY
• Grains
Children need 2-7 grain servings a day. Try and stick to the Whole Grain options below
to ensure that your child is getting enough fiber as well as other essential
micronutrients. Smaller children will eat a 1 oz equivalent (1 piece of bread) at a sitting
• Fruit
The recommendation for fruit will be in cups, The typical serving size for a young child
will be 1⁄4 - 1⁄2 cup at a sitting.
• Vegetables
The typical serving size for a young child will be 1⁄4 cup at a sitting.
• Meat/Beans
For young children, 1 oz equivalent of meat or beans will be sufficient at a serving.
• Milk
Milk is a main source of calcium in the typical American diet. Most children need 2-3
cups per day.
• Oils
Oil is important for health, especially in the growing child, as it provides essential fatty
acids and vitamin E. Oils are the major source of monounsaturated fatty acids (MUFA’s)
and polyunsaturated fatty acids (PUFA’s) in the diet.
SUGGESTED
DAILY MENU FOR
CHILDREN
• Breakfast
1⁄2 cup fruit
1⁄2 cup milk
1 oz whole grain
• Morning Snack
1⁄2 cup fruit
1⁄2 cup milk
• Lunch
1⁄2 cup vegetables
1⁄2 cup fruit
1 cup milk
1 oz grains
2 oz meat/bean
• Afternoon Snack
1⁄2 cup vegetables
1 oz grain
• Dinner
1 cup vegetables
1 cup milk
2 oz grains
3 oz meat/beans
How to Read a
Food Label
HEALTHY SNACKS
• Cheese
The protein in this kid-friendly snack keeps energy levels high until dinnertime. We like
to stick salt-free pretzel sticks into cubes of low-fat cheese to make "satellite snacks,"
but you can also make cheese more interesting to kids by cutting it into fun shapes
with a cookie cutter and making kabobs with your favorite fruit.
• Peanut Butter
This versatile childhood favorite has plenty of protein and fiber. For a change, try
making silly PB&J sandwiches with toasted mini waffles or rice cakes instead of bread,
or try it with yogurt and raspberries in a yummy frozen treat that's super fun to eat.
• Healthier Baked Goods
Your child will never guess you're sneaking fruits or vegetables into her diet when you
bake them into yummy muffins or breads. Banana bread, zucchini muffins, and carrot
bars are a few of our favorites for kids. Our tasty Yam and Jam Muffins contain betacarotene and potassium from the sweet potatoes, but only you will know.
HEALTHY SNACKS
• Quesadillas
You can mix anything with a calcium-rich cheese quesadilla: chopped vegetables,
leftover cooked chicken, or even shrimp. Try our Bean and Cheese Quesadillas, which
are easy to make and fun for kids to hold. Don't forget to buy a chunky veggie salsa -with the folate in the corn, the lycopene in the tomatoes, and the fiber in the beans,
this snack packs a nutritional punch.
• Yogurt
Low-fat yogurt is an excellent source of calcium, and children love it dressed up. To
add taste and nutritional value, whip up a yogurt parfait with berries and granola or
make a homemade fruity yogurt pop that beats sugary store-bought frozen treats any
day.
• Eggs
One egg provides a 4-year-old with almost one-third of her protein requirements for
the day. Keep a bunch of hard-boiled eggs in the fridge (they last for seven days), or
scramble an egg and roll it up in a flour tortilla. Another great idea: our easy breakfast
pita that can be made the night before for an on-the-go meal.
IMPROVING YOUR CHILDS
NUTRITIONAL HABITS
Don't Ban Junk Food Outright
Banning a specific food is also a bad idea because if the food becomes available to
your child outside your home, he or she might eat it despite feeling full, Kennedy said.
This can lead to a habit of overeating.
Encourage Them to Eat Smart at School
Look over your child's school lunch options many schools provide a printout of each
month's lunch menu. Go over each day's meal choices with your child, and challenge
him or her to identify the healthiest option.
Warn Kids About Drinking Calories
To help kids develop a healthy liquid calorie habit from an early age, give your toddler
plenty of water and plain milk to avoid getting them used to sugary juice or chocolate
milk.
Nutritious New Foods: Try, Try Again
It takes time for children to learn to like a new food's taste and texture. Offer a new
food many times, as it can take up to a dozen tries for a child to decide they like a
certain food.
IMPROVING YOUR CHILDS
NUTRITIONAL HABITS
Promote Fruits and Veggies at Dinner
To further entice your picky eater to try a healthy, vegetable-rich dish, let them watch
you prepare it and allow them to add in some ingredients themselves under your
supervision.
Set a Good Example
Eat snacks and meals with your child whenever possible, so they see how much you
enjoy eating fruits and vegetables, and make mealtime fun by trying new foods
together.
Start with Small Portions
Use smaller plates, bowls and utensils for your child to eat with, and allow them to
serve themselves when they are old enough to safely do so.
Help Them Recognize When They've Eaten Enough
Remind your children to stop eating once they begin to feel full. Do not urge them to
finish all the food on their plate, and do not praise them for completely clearing their
plate.
CITED SOURCES:
• "10 Ways to Promote Kids' Healthy Eating Habits." LiveScience.com. N.p., n.d.
Web. 13 Oct. 2013. <http://www.livescience.com/35876-kids-healthy-eatingtips.html>.
• "The 20 Best Snacks for Kids." Parents Magazine. N.p., n.d. Web. 13 Oct. 2013.
<http://www.parents.com/toddlers-preschoolers/feeding/healthyeating/the-20-best-snacks-for-kids>.
• "Build Healthy Kids | Nutrition 101 | Perfect Serving Sizes." Build Healthy Kids |
Nutrition 101 | Perfect Serving Sizes. N.p., n.d. Web. 13 Oct. 2013.
<http://www.buildhealthykids.com/servingsizes.html>.