Roundtable Notes – The Importance of Nutrition

Food Group	GO	SLOW	WHOA
	(Almost Anytime)	(Sometimes)	(Once in a While)
Vegetables	Almost all fresh, frozen, and canned vegetables without added fat (such as butter) or sauces	All vegetables in added fat and sauces	Any vegetable fried in oil, such as French fries or hash browns
		Oven-baked fries
		Avocados
Fruits	All fresh and frozen fruits	100% fruit juice	Fruits canned in heavy syrup
	Canned fruits packed in juice	Fruits canned in light syrup
		Dried fruits
Breads and Cereals	Whole-grain breads, pitas, and tortillas	White bread and pasta that’s not whole grain	Doughnuts, muffins, croissants, and sweet rolls
	Whole-grain pasta, brown rice	Taco shells	Sweetened breakfast cereals
	Hot and cold unsweetened whole-grain breakfast cereals	French toast, waffles, and pancakes	Crackers that have hydrogenated oils (trans fats)
		Biscuits
		Granola
Milk and Milk Products	Skim and 1% milk	2% milk	Whole milk
	Fat-free and low-fat yogurt	Processed cheese spreads	Full-fat cheese
	Part-skim, reduced-fat, and fat-free cheese		Cream cheese
	Low-fat and fat-free cottage cheese		Yogurt made from whole milk
Meats and Other Sources of Protein	Beef and pork that has been trimmed of its fat	Lean ground beef	Beef and pork that hasn’t been trimmed of its fat
	Extra-lean ground beef	Broiled hamburgers	Fried hamburgers
	Chicken and turkey without skin	Chicken and turkey with the skin	Fried chicken
	Tuna canned in water	Tuna canned in oil	Bacon
	Fish and shellfish that’s been baked, broiled, steamed, or grilled	Ham	Fried fish and shellfish
	Beans, split peas and lentils	Low-fat hot dogs	Chicken nuggets
	Tofu	Canadian bacon	Hot dogs
	Egg whites and substitutes	Peanut butter	Lunch meats
			Pepperoni
		Nuts	Sausage
		Whole eggs cooked without added fat	Ribs
			Whole eggs cooked with added fat
Sweets and Snacks*		Ice milk bars	Cookies, cakes, and pies
		Frozen fruit-juice bars	Cheesecake
		Low-fat frozen yogurt	Ice cream
		Low-fat ice cream	Chocolate candy
		Fig bars	Chips
		Ginger snaps	Buttered microwave popcorn
		Baked chips
		Low-fat microwave popcorn
		Pretzels
Butter, Ketchup, and Other Stuff That Goes on Food	Ketchup	Vegetable oil**	Butter
	Mustard	Olive oil	Stick margarine
	Fat-free creamy salad dressing	Oil-based salad dressing	Lard
	Fat-free mayonnaise	Low-fat creamy salad dressing	Salt pork
	Fat-free sour cream	Low-fat mayonnaise	Gravy
	Vinegar	Low-fat sour cream	Regular creamy salad dressing
		Soft margarine	Mayonnaise
			Tartar sauce
			Sour cream
			Cheese sauce
			Cream sauce
			Cream cheese dips
Drinks	Water	2% milk	Whole milk
	Fat-free and 1% milk	100% fruit juice	Regular soda
	Diet soda	Sports drinks	Sweetened iced teas and lemonade
	Diet and unsweetened iced teas and lemonade		Fruit drinks with less than 100% fruit juice

CincyNanny Roundtable 9-28-10

I found that most of the information regarding the actual food consumption and choices for kids was often (and best) displayed in chart form so I have included several diagrams for discussion also.

Good nutrition and a balanced diet is necessary in order for children to grow and develop properly. Studies show that children with a health eating regimen not only makes the child physically healthier, but also improves emotional stability and school performance and boosts the immune system (Child Development Info). Much of childhood nutrition is building healthy habits and providing healthy options.

Breakfast- This is truly the most important meal of the day. Not only should every kid eat breakfast, but they should make it a nutritious one. Eating empty calories (ie- a doughnut) provides a rush of energy for the body, but results in a  quick “crash” early in the day. It’s hard to cook a full meal at breakfast- it also happens to be the busiest time of the day in most houses. Try boosting the nutritional value of cereal by adding nuts, granola or fruit. Have yogurts (probiotics!), string cheese, oranges and hard boiled eggs on hand for quick grab and go breakfast options. It’s also easy to toss a frozen smoothie together in the morning with frozen fruits, yogurt and fresh juice.

Lunch- So you work hard on packing a brown bag lunch and what do kids do? Trade or trash your masterpiece! Make lunch fun for young kids by using cookie cutters for sandwiches and fun containers for fruits and veggies. Give kids options when you are choosing their meal. Veggies can be dipped in hummus, peanut butter and salad dressings (in moderation). Remember to avoid sodas- try a true fruit juice, boxed milk or water. And its okay to through in an Oreo or fruit snack or dessert. Your kid will appreciate it.

Snacks- Having dried fruits, popcorn, trail mix and easy to prep snacks like cheese and crackers in the pantry instead of gummy bears, cookies and Poptarts is less expensive and more fulfilling. If you don’t have the junk then kids have no other options besides healthy.

Dinner- Make it a family affair…. between soccer, tennis and boy scouts. Turn off the TV!Eating together is a great way to observe (and moderate) what children are eating. Allow them to fill their own plate and give options. Try having one new food at a table full of familiar choices and ask everyone to try it together. Families to eat together consume more grains and greens and less likely to snack on junk foods. Kids who eat regular family meals several times a week are less likely to smoke, use drugs or drink (Kids Health).

Healthy habits:

– Don’t reward (or punish) with food

– Avoid battles over food – forcing kids to clear their plates teaches kids to override             feelings of fullness

–  Lead by example – monkey see, monkey do!

–  Involve kids in planning, shopping for and preparing meals

–  Allow kids to occasionally invite a friend to dinner

–  Make meal time your conversation time

–  Make it a calm, inviting time (avoid confrontations, stressful topics, lectures)

–  Maintain a regular schedule for meals and snacks – kids thrive on routine

–  Reduce sodium intake by using fresh ingredients not from cans or jars

–  know what you are eating/serving – read labels. health isn’t all about low fat or low calorie.

–  Avoid words like “hydrogenated,” “corn syrup/sugar,” and “monosodiumgludinate”

– Avoid sugary drinks. Choose milk, water and natural juices.

– Check out the new and improved food pyramid at http://www.mypyramid.gov

http://www.childdevelopmentinfo.com/

http://www.kidshealth.com/

Other good reads:

http://www.doitdelicious.com/