CHOOSING HEALTHY FOODS FOR KIDS. Malak Saddy RD, LDN Association for Child Development

Transcription

1 CHOOSING HEALTHY FOODS FOR KIDS Malak Saddy RD, LDN Association for Child Development

2 COURSE OBJECTIVES Child care providers will: Discuss the tools available to guide choices about foods served to children. Practice identifying whole grain foods by reading label ingredient lists. Prepare healthier versions of common convenience foods.

3 CHILD AND ADULT CARE FOOD PROGRAM (CACFP) Each day, 3.3 million children receive nutritious meals and snacks through CACFP. The program also provides meals and snacks to 120,000 adults who receive care in nonresidential adult day care centers. Can provide over half of the day s calories for some participants through two meals and a snack OR two snacks and a meal.

4 CACFP MEAL COMPONENTS

5 BREAKFAST REQUIREMENTS

6 SNACK REQUIREMENTS

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8 PORTION SIZE = 1 cup = 3 oz meat = 1 slice bread = 1 1/2 oz cheese = 3 oz of deli meat = 1 pancake

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10 MYPLATE Get Calcium Rich Foods! Focus on Fruits! Make at Least Half Your Grains Whole! Vary Your Vegetables! Go Lean With Protein!

11 SAMPLE NUTRITION CURRICULUM: VEGETABLES FROM OUR GARDEN Sample Activity: Paint Your Garden Things You ll Need: Poster or art books depicting the works of Claude Monet Art paper, watercolors, brushes, water Things You ll Do: Explain that artist, Monet, enjoyed painting flowers Let the children paint what their garden will look like Books to Read: The Ugly Vegetables By Grace Lin Songs to Sing: The Farmer in the Dell

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13 WHAT IS A WHOLE GRAIN? Look at the list of ingredients for words like whole. Look for 3 to 5 grams of fiber per serving! 100% Whole Grain Stamp.

14 FIBER Promotes regularity and prevents constipation Helps reduce risk of cancer and heart disease later in life Boost dietary fiber by: Serving the skins of fruits like apples and pears. Read the labels of whole grain cereals, make sure a serving contains at least 3g fiber Beans are loaded with fiber and protein - make sure to rinse them if they are canned. Choose whole wheat pasta instead of white flour pasta. Toss extra vegetables or beans into dishes you make.

15 FIBER RECOMMENDATION Kids 1 to 3 years: 19 grams Kids 4 to 8 years: 25 grams Boys 9 to 13 years: 31 grams Girls 9 to 13 years: 26 grams Fruit (1 cup): Avocado 10 g Raspberries 8 g Pear (w/ Skin) 5 g Vegetable (1 cup): Artichoke 10 g Green Peas 8 g Broccoli 5 g

16 6 HEALTHIER FAST FOOD CHOICES FOR KIDS

17 6 HEALTHIER FAST FOOD CHOICES FOR KIDS McDonald s Best: Hamburger; apple dippers (without caramel dip); low-fat milk. Rank: # 30 Calories: 385 Salt: 645 milligrams Saturated fat: 45 calories Worst: Cheeseburger; French fries; Hi-C Orange Lavaburst Calories: 650 Salt: 910 milligrams Saturated fat: 68 calories Burger King Best: Macaroni and cheese; apple "fries" (without caramel sauce); fat-free milk. Rank:#6 Calories: 285 Salt: 490 milligrams Saturated fat: 14 calories Worst: Cheeseburger; French fries; Dr. Pepper Calories: 635 Salt: 1,106 milligrams Saturated fat:86 calories

18 6 HEALTHIER FAST FOOD CHOICES FOR KIDS Subway Best: Veggie Delite sandwich (wheat bread, no cheese); apple slices; 100 percent juice. Rank: #1 Calories: 285 calories Salt: 295 milligrams Saturated fat: 0 calories Worst: None. They only offer milk and 100 percent juice, and they have apples and yogurt as sides. Most of their sandwiches are quite healthy. Best: Grilled chicken drumstick; corn on the cob; unsweetened tea; string cheese. Rank: #16 KFC Calories:270 Salt:545 milligrams Saturated fat: 23 calories Worst: Extra crispy chicken drumstick; potato wedges; Mountain Dew; string cheese Calories: 680 Salt: 1,330 milligrams Saturated fat: 54 calories

19 6 HEALTHIER FAST FOOD CHOICES FOR KIDS Taco Bell Wendy s Best: None. Taco Bell did not meet the researchers' criteria for healthy options. Worst: Bean burrito; cinnamon twists; Mountain Dew Baja Blast Calories: 760 Salt: 1,530 milligrams Saturated fat: 32 calories Best: Crispy chicken sandwich; mandarin orange cup; low-fat milk. Rank: #26 Calories: 520 Salt: 815 milligrams Saturated fat: 41 calories Worst: Four chicken nuggets with sweet and sour sauce; French fries; Vanilla Frosty Jr. Calories: 610 Salt: 760 milligrams Saturated fat: 68 calories

20 CONVENIENCE FOODS High in unhealthy fats and sodium; low in essential nutrients NOW consider these tradeoffs: Taste Cost Time Attitudes

21 HEALTHY SUBSTITUTIONS WHOLE GRAINS Rolled oats for bread crumbs Whole wheat flour for white flour Whole grain and a healthy carbohydrate High in fiber Packed with nutrients like B vitamins, iron and fiber MyPlate recommends making half your grains whole High in fiber Packed with nutrients like B vitamins, iron and fiber

22 HEALTHY SUBSTITUTIONS - DAIRY Nonfat Greek yogurt for mayo or sour cream Fewer calories and fat Same consistency Additional protein

23 HEALTHY SUBSTITUTIONS - OILS Applesauce for Oil, Butter or Sugar Mashed Avocado for Butter or Oil in Baking Adds sweetness Fewer calories than sugar Lower saturated fat Dietary benefits of apples fiber High in monounsaturated fats Maintain healthy cholesterol levels and stave off heart problems

24 HEALTHY SUBSTITUTIONS - CRUNCHY Nuts for croutons in salads or granola in yogurt Additional boost of protein Heart healthy Instead of salty croutons or super-sugary granola Small handful

25 HEALTHY SUBSTITUTIONS - SODA Soda water for tonic water Tonic water is high in sugar Add fresh fruits or herbs to flavor your soda water

26 HEALTHY SUBSTITUTIONS - VEGETABLES Zucchini Ribbons or Spaghetti Squash for Pasta Pureed Potato or cauliflower for Cream to Thicken Soup Use a vegetable peeler or mandolin Adds more vegetables to your dinner Replace pasta in dishes like lasagna or spaghetti Adds vitamins and minerals Reduces sodium

27 MEAL APPEAL Healthy Food or Drink Ways to Make it Tasty Peppers Serve them raw or sauté with other vegetables for a colorful medley. Peas Cook fresh or frozen peas for just 3 minutes to keep their bright color and sweet taste. Broccoli Steam until just tender. It should still be a bright green color. Serve raw with low-fat dressing. Cauliflower Slice, drizzle with olive oil, salt, and pepper, and roast in the oven. Serve as a side dish or snack. Milk Serve low-fat or nonfat milk in cereal or to drink. Slowly decrease the amount fat in milk. Water Flavor water with fresh fruit slices or mint leaves. Serve in place of sugary drinks.

28 ENCOURAGING HEALTHY EATERS 1. Serve a variety of healthy foods and snacks. Work fruits and vegetables into daily routine Make it easy for children to choose healthy snacks Limit fast food and low-nutrient snacks Limit sugary drinks 2. Be a role model by eating healthy yourself. Encourage healthy eating by practicing eating well yourself.

29 ENCOURAGING HEALTHY EATERS 3. Avoid battles over food. Establish a predictable schedule of meals and snacks. Don't force children to clean their plates. Don't bribe or reward children with food. Don't use food as a way of showing love. 4. Involve children in the process. This encourages and teaches children to make good decisions about the foods they choose to eat.

30 COOKING WITH KIDS 2 year olds - Learn to say names and colors of foods being used Smell and taste test small amounts of food 3 year olds - Help stir ingredients together in a bowl Pluck fruits or leaves from stems 4 year olds - Measure ingredients Squeeze juice from fruits Shake small containers, such as jars or zip-top bags, to mix ingredients

31 COOKING WITH KIDS 5 year olds Help grate cheese and vegetables Peel oranges Crack and beat eggs Kids can also help: Assemble ingredients and equipment and put them away Set the table Clear the table Clean up

32 PICKY EATERS Food Jags won t last long if you don t accommodate them Kids naturally accept new tastes and textures slowly, so keep reintroducing new foods Create positive peer pressure; look for opportunities to introduce healthy eating with friends Present children with two different healthy options when trying to introduce new foods

33 RESOURCES thy_eating/habits.html Cooking Matters for the Child Care Professional

34 QUESTIONS??