Wholesome Childhood Nutrition

Sarah Jacobson

Keene State Dietetic Intern, 2013-2014

Wholesome Childhood Nutrition

Nutrition BasicsNutrients important for healthy growthFeeding picky eatersMake it a family affairQ & A

Keep the plate Colorful!Fruits & VegetablesWhole Grains Lean ProteinDairy or Calcium rich foodsHydration

Nutrition for GrowthCalcium : Milk/yogurt/kefir, soybeans, fortified OJ, dark leafy greens (combine with Vitamin D)Protein: Lean meats, fish, eggs, tofu, beans, nut buttersIron: meats, shellfish, leafy greens, beans, breakfast cerealsFiber: Fruits, vegetables, oatmeal, whole grain cereals

Nutrition for GrowthPick water or other unsweetened beverages

Flavor water with fruit, citrus, mint, or diluted 100% juice

MYTH: Sugar causes Hyperactivity in kidsAdded sugar DOES add calories and causes tooth decay

Feeding Picky EatersInborn ability to eat a perfect diet until satiety Parents need to relax and rely on the child’s ability to determine how much to eat Social experiences take away the ability of a child to self-regulate dietary intake

Source Nutrition 411

Feeding Picky EatersPrefer sweet and fatty foodsAvoid bitter and sour foods, because they are often poisonous in natureTexture issues10 to 15 introductions are needed to accept a new food (neophobia)

Source Nutrition 411

Feeding Picky Eaters80% of food practices are in place by the end of toddlerhoodBy 5 years of age, most dietary habits are setOnly about 20% of new foods are incorporated during the rest of lifeTeach kids NOW what you want them to eat forever—model behavior

Source Nutrition 411

Feeding Picky EatersEliminate television or distractions during mealtimesSit and eat with children – don’t be a short order cook!Talk about pleasant thingsModel good behaviorLikes and dislikes will pass—teach children to accept personal preferences of others

Source Nutrition 411

Get Your Kids InvolvedPlanning menusShoppingCookingGardening, farm trips, farm stands and farmers markets

Easy Meal IdeasMake over favorite recipes: add fruits or vegetables, use oil instead of butter, low fat dairy in place of full fat productsSelf Assembled: Tacos, burritos, quesadillas, wraps/sandwiches, salad barOne pot meals: stir fries, casseroles, chillis, soupsAdd more vegetables to pizzas, eggs, pastas, meatloafAdd fruit to yogurt, cereals, salads, smoothies

Make it a family affairTry new recipes or ethnic cuisines Join a CSA – Community Supported AgricultureTake a cooking class, go berry picking, make breadBe respectful of personal preferencesMake and eat meals togetherSit down to ONE meal & relax!

Thank You!Questions?Sarah JacobsonSarahJacobson1199@gmail.com