Developing Good Eating Habits in Children

Transcription

1 1 Developing Good Eating Habits in Children While children are young, they need to develop good eating habits that will last their lifetime. Mealtime is the ideal opportunity to set an example by creating a positive atmosphere in which healthy food attitudes can be developed. Early experiences with food have a strong impact on the future eating habits and health of young children, and the best time to teach good dietary habits is during the early years.

2 2 Developing Good Eating Habits in Children Poor diet has been associated with the development of many of the chronic diseases in the United States, including heart disease, high blood pressure, and diabetes. The food "pyramid" released by the Department of Agriculture in 1992, suggests that a healthy diet is one that includes multiple servings of various grains, fruits, and vegetables per day, and limiting the intake of saturated fat, cholesterol, sodium, and sugar.

3 3 Developing Good Eating Habits in Children To learn about nutrition, children should be involved with actual food not simply answer questions in workbooks or sing songs about vegetables. Hands-on nutrition activities help children develop healthy eating habits and can complement other learning, for example math, science, language, social development, cooperation, and respect for culture.

4 4 Teaching about Food Groups Foods which have things in common belong to food groups. In a food group, all foods are not the same; but they have some things in common. There are five basic food groups: grains, protein, dairy, vegetables, and fruit. Oil is no longer considered a food group.

5 5 Teaching about Food Groups Grains Eating grains may reduce the risk of heart disease and other chronic diseases. Eating foods high in fiber may reduce constipation, promote intestinal health, and help with weight management. Grains that have been processed may lose many of their nutritional elements such as fiber and B vitamins and minerals. Try to use whole grain foods in meals and snacks.

6 6 Teaching about Food Groups Vegetables The Vegetable group includes any vegetable or 100% vegetable juice. Vegetables can be served raw, cooked, fresh, frozen, canned, or dried/dehydrated. There are 5 subgroups: dark vegetables, starchy vegetables, red and orange vegetables, beans, peas and other vegetables.

7 7 Teaching about Food Groups Fruits When serving fruit choose 100% juice, fresh, canned, frozen, or dried fruits. Certain fruits can protect against certain types of cancer and help with preventing illness such as kidney stones, decrease bone loss and colds. Fruits that contain potassium may help with blood pressure such as bananas, prunes, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.

8 8 Teaching about Food Groups Dairy Many consider dairy the best source of calcium. Though calcium can also be found in the other food groups care must be taken to combine foods to meet the recommended calcium requirements. Because of the concerns for a healthy weight many households are using 2%, 1%, and non-fat milk products. Children 2 years and under should be consuming whole milk products. Some children are lactose intolerant. For those children there are Lactosefree and lower-lactose products, calcium enriched soy, and rice milk.

9 9 Teaching about Food Groups Meat (Protein) and Meat Alternates Protein foods include meat, poultry, seafood, beans/peas, eggs and processed soy product, nuts and seeds. Meat and poultry choices should be lean or low-fat. Vegetarian meals must also include a source of protein. Vegetarian meals may include these options beans, peas, processed soy foods, nuts and seeds. CAUTION: Because of the danger for nut allergies DO NOT use nuts as a protein option.

10 10 Teaching about Food Groups Fats, oils, and sweets The difference between oils and fats is their consistency when they are at room temperature. Oils are liquid at room temperature such as olive or canola oil. Oils come from plants and fish. Oils provide essential nutrients but are no longer considered a food group.

11 11 Teaching about Food Groups Caution: Young children can easily choke on raw vegetables, fruits, seeds, nuts, peanut butter, hot dogs, etc. Do not give these foods to infants. Closely watch young children when they eat these foods.

12 12 The Scoop on Fats and Sugars Children s favorite foods tend to be high in sugar and/or fat. Fat and sugar make foods taste good and feel good in the mouth. Think about your three favorite foods. For most people, at least one of these has a lot of sugar or fat. Many foods we serve at snack time tend to have lots of fat and sugar. Because of this, many people think eating snacks is not healthy. Serving children foods with lots of sugar may give them energy. But high sugar foods may not have enough of the vitamins and minerals children need for growth and development.

13 13 The Scoop on Fats and Sugars Will eating foods with lots of sugar make children hyperactive? A lot of research has been done in this area. There is NO evidence that sugar makes children more active. Adults need to think about what they expect before they call a child hyperactive. Remember, it is okay to serve some foods that are higher in sugar, as long as you balance these choices with foods that contain a lower amount of sugar.

14 14 The Scoop on Fats and Sugars If you serve a variety of foods and a balanced diet, it is not necessary to restrict food choices for most children. Some experts think when you keep a food away from someone, it becomes the very food that person craves. You may want to serve children lower fat and sugar choices of their favorite foods (such as low fat frozen desserts) along with the original food. This will help children try a variety of foods and a variety of tastes.

15 15 The Scoop on Fats and Sugars Fat: How much is too much, and how much is not enough? Many adults are concerned about limiting fat in a child s diet and for good reason. Children need some fat for growing bodies. Some fat is also needed for brain and nerve tissues and for energy. Do not limit fat for children under two years of age. This means using whole milk and milk products for children from 12 to 24 months of age.

16 16 The Scoop on Fats and Sugars Fat: How much is too much, and how much is not enough? If you care for children of different ages you may need to have several kinds of milk in your refrigerator. After the child s second birthday, begin serving him/her reduced-fat (2%) milk instead of whole milk. Around age three, change to serving 1% (low-fat) milk (or skim milk (fat free) if 1% milk is not available in your area).

17 17 Children and Food The amount of food a child needs depends on the child's activity level, current weight and stature, growth spurts and appetite. The amount of food children eat may be influenced by hunger, appetite, food choices, mood and whatever else is happening in their lives. If a child fills up fast, making the child eat more may cause a negative association with eating.

18 18 Children and Food Unless medically indicated, food may never be withheld from children during scheduled meal and snack times. It is better to limit the amount of foods with high salt, high fat content, and sugar on the child care menu for all the children than to limit certain foods for specific children. By following the Washington State Meal Pattern found in the WACs and planning healthy meals and snacks you can offer foods that provide the optimal amount of nutrients for growth while helping to satisfy a child's appetite.

19 19 About Desserts Never tell children they must eat everything on their plates in order to get dessert. This will only make desserts appear special. When included, desserts should be part of the meal, like the vegetable or bread. They should not be treated as a special part of the meal.

20 20 About Desserts Desserts are optional, and in fact often licensing has limitations on how often some desserts can be served. Plan desserts carefully. Many are high in fat and sugar and low in other nutrients. For example, plain cookies and cakes have little nutritional value, but are high in calories. Instead, plan to use carrots or pumpkin in recipes to provide vitamin A. Custards and puddings are considered good desserts since they contain calcium and protein.

21 21 Foods from Outside the Facility A healthy nutrition environment is created by serving nutritious foods during regular meals and snacks as well as at special occasions. Photo Source: Super Healthy Kids Typical celebrations usually include calorie dense foods of limited nutritional value, such as cookies, cake and candy. On occasion, this may not pose a problem, but it sends a message to children that eating such foods is the only way to celebrate.

22 22 Foods from Outside the Facility The center should have guidelines for foods or nonfood items brought into the facility and served for holidays and celebrations. Apple Nachos Photo Source: Child care facilities can let parents know gently but firmly that the facility supports a healthier approach to celebrations. This can easily be done by including the facility policy in the center handbook given to parents. Everyone benefits from healthy choices, and it sends a message to families that good nutrition is important to the facility.

23 23 Foods from Outside the Facility Holidays should be celebrated with mostly healthy foods and nonfood treats. Child care facilities can be a role model for the families using their services. They can move families toward a healthier way of celebrating by reducing unhealthy foods and increasing fun activities that are a part of celebrations. Birthdays and celebrations can include many healthy treats and help kids appreciate and learn about other cultures.

24 24 Fundraising Fundraising activities should consist of selling nonfood items only. Fundraising is a common practice for many child care facilities. Even if the money raised is used to support things the facility really needs, the message becomes unclear when sales of unhealthy food items are used to raise funds. Also remember that families and staff buy much of the food that is sold. Having extra candy and sweets around the house makes it that much harder to encourage healthier eating for children. Photo Source:

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