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Wholesome Childhood Nutrition
Sarah Jacobson
Keene State Dietetic Intern, 2013-2014
Wholesome Childhood Nutrition
Nutrition Basics
Nutrients important for healthy growth
Feeding picky eaters
Make it a family affair
Q & A
Keep the plate Colorful!
Fruits & Vegetables
Whole Grains
Lean Protein
Dairy or Calcium rich foods
Hydration
Nutrition for Growth
Calcium : Milk/yogurt/kefir, soybeans, fortified OJ, dark leafy greens (combine with Vitamin D)
Protein: Lean meats, fish, eggs, tofu, beans, nut butters
Iron: meats, shellfish, leafy greens, beans, breakfast cereals
Fiber: Fruits, vegetables, oatmeal, whole grain cereals
Nutrition for Growth
Pick water or other unsweetened beverages
Flavor water with fruit, citrus, mint, or diluted 100% juice
MYTH: Sugar causes Hyperactivity in kids
Added sugar DOES add calories and causes tooth decay
Feeding Picky Eaters
Inborn 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 Eaters
Prefer sweet and fatty foods
Avoid bitter and sour foods, because they are often poisonous in nature
Texture issues
10 to 15 introductions are needed to accept a new food (neophobia)
Source Nutrition 411
Feeding Picky Eaters
80% of food practices are in place by the end of toddlerhood
By 5 years of age, most dietary habits are set
Only about 20% of new foods are incorporated during the rest of life
Teach kids NOW what you want them to eat forever—model behavior
Source Nutrition 411
Feeding Picky Eaters
Eliminate television or distractions during mealtimes
Sit and eat with children – don’t be a short order cook!
Talk about pleasant things
Model good behavior
Likes and dislikes will pass—teach children to accept personal preferences of others
Source Nutrition 411
Get Your Kids Involved
Planning menus
Shopping
Cooking
Gardening, farm trips, farm stands and farmers markets
Easy Meal Ideas
Make over favorite recipes: add fruits or vegetables, use oil instead of butter, low fat dairy in place of full fat products
Self Assembled: Tacos, burritos, quesadillas, wraps/sandwiches, salad bar
One pot meals: stir fries, casseroles, chillis, soups
Add more vegetables to pizzas, eggs, pastas, meatloaf
Add fruit to yogurt, cereals, salads, smoothies
Make it a family affair
Try new recipes or ethnic cuisines
Join a CSA – Community Supported Agriculture
Take a cooking class, go berry picking, make bread
Be respectful of personal preferences
Make and eat meals together
Sit down to ONE meal & relax!
