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Helping
Kids Make Healthy Food Choices
EAT FOR HEALTH
How can you help children make healthful choices? Children have a
variety of likes and dislikes and concerns when it comes to food.
Kids are usually more interested in french fries, soda and ice cream
than fresh vegetables, fruits and milk. It is common for children
to refuse certain foods, such as spinach,or to demand their favorites,
like hotdogs and pizza. You must be positive and offer a variety of
choices, while balancing and moderating foods.
BETTER BREAKFASTS TO START YOUR DAY
Breakfast is the most important meal of the day. It breaks our "fast"
after a night's sleep and gives us energy and nutrients we need to
start our day. Unfortunately typical diets include eggs, bacon, sausage,
butter, cream, doughnuts, coffee cakes and cookies at the breakfast
table. These items are high in cholesterol and saturated fat. But
wait, the alternatives are tasty, healthy and plenty more nutritious.
Here are some suggestions that may interest your palate:
* Try whole wheat toast with low-fat cottage cheese. Place under broiler
until cheese is bubbly. Top with sliced strawberries and a dash of
cinnamon and nutmeg.
* Save left-over brown rice in individual freezer containers. Cover
with water and reheat in the microwave. Mix in raisins or chopped
fresh fruit. Add skim milk and serve as cereal.
* Try scrambling the whites of eggs only - you will get the protein
without the cholesterol.
* Sweeten oatmeal, oat bran, or other whole grain cereals with fresh
fruit or raisins instead of honey or sugar
LUNCH BOX MEALS FOR KIDS
Packing a kid's lunchbox with nutritious, appealing foods is not easy.
Kid's tend to trade that shiny apple at lunch time for a piece of
a classmates frosted cake. Nutrition and food habits start when kids
are young and can remain with kids throughout their lives. So teach
them good ones now!
DINNER DECISIONS
At dinner time kids can help in the kitchen by setting the table,
preparing menu items, washing and cutting up fruits and vegetables
etc. Dinners should include lean cuts of red meats (no more than 2
times a week) lean poultry and fish (avoid high fat sauces); fresh
vegetables, grains, rice, beans, pasta (avoid high fat cheeses and
butter and salt); skim milk or fruit juice and lowfat desserts or
fresh fruits for after dinner.
FLAVORING FOODS WITHOUT SALT
Don't put a salt shaker on the table. You do not need it. Most foods
contain enough salt without adding any more. A teaspoon of salt has
2000 milligrams of sodium.That almost exceeds what you need in a day
(2300 mgs). Instead of salt, flavor foods with garlic, onion, herbs
and spices, vinegar, fruit and vegetable juices (tomato juice can
be high in salt) and low-salt soup broth.
EATING TOGETHER
Family style meals tend to provide more nutrients and better balance
and variety than meals eaten alone. Kids should be eating at least
3 meals per week with family members. Children tend to grab high fat,
high sodium snack foods or prepared foods (microwave meals, canned
meals, etc) when eating alone.
Reference
Source 7,50
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