Healthy Oklahoma: Lunches 2007 Oklahoma Cooperative Extension Service 1
Review of Breakfast lesson Breakfast is important Choose foods from MyPyramid food groups Children eat smaller portions Breakfast doesn t have to be traditional breakfast foods Plan ahead for breakfasts on the GO! 2007 Oklahoma Cooperative Extension Service 2
What makes a good family lunch? Easy Find quick, easy ideas Healthful Offer mostly foods from major groups of MyPyramid for Kids Usually provides 1/4 to 1/3 of nutrition for the day Tasty Offer foods that look & taste good Child may like different foods than you do 2007 Oklahoma Cooperative Extension Service 3
Good lunch foods for kids are Eat with fingers Help prepare foods they can: Lunch may be good time to work together Take to a fun place 2007 Oklahoma Cooperative Extension Service 4
I m m hungry! What s s for lunch? Talk to kids for ideas Keep list of quick lunch ideas Include at least 4 of 5 food groups from MyPyramid for kids Grain, fruit, vegetable, meat, dairy 2007 Oklahoma Cooperative Extension Service 5
MyPyramid Calories for children in 3 rd -6 th grade vary widely from 1400 to 2,400 calories per day depending on their gender, age and activity level. 2007 Oklahoma Cooperative Extension Service 6
MyPyramid Personalized calorie recommendations based on children s gender, age and activity can be found at www.mypryamid.gov 2007 Oklahoma Cooperative Extension Service 7
Grains Make 1/2 whole grains Brown color doesn t mean whole grain First word in ingredient list should be whole Serve 5 8, 1-ounce grain equivalents based on calorie needs 2007 Oklahoma Cooperative Extension Service 8
Vegetables Eat variety from day to day & meal to meal Eat those with deep color Dark green: broccoli, spinach Orange: carrots, sweet potatoes Purple: beets, red cabbage Serve 1 ½ 3 cups of vegetables based on calorie needs 2007 Oklahoma Cooperative Extension Service 9
Fruits Again, eat lots of colors Yellow, orange, red, purple, blue, green, white Limit fruit juice Serve 100% juice Serve 1 ½ - 2 cups of fruit &/or juice based on calorie needs 2007 Oklahoma Cooperative Extension Service 10
Dairy Important source of calcium For children over 2 years old serve lowfat or fat free Serve 2-3 cups of milk based on calorie needs 2007 Oklahoma Cooperative Extension Service 11
Meat & beans Meat & beans Serve lean or lowfat meat, chicken, turkey & fish Cook by baking, broiling or grilling Limit fried foods Nuts, seeds, dried beans are good sources of protein Serve 4 6 ½ ounces of meat or beans based on calorie needs 2007 Oklahoma Cooperative Extension Service 12
Lunch with all 5 food groups 1/2 turkey & cheese sandwich (grain, meat, dairy groups) Choose whole grain bread Baby carrots (vegetable group) 100% juice (fruit group) 2007 Oklahoma Cooperative Extension Service 13
Lunch with all 5 food groups Peanut butter on graham crackers (grain & meat groups) Pineapple tidbits (fruit group) Broccoli florets, raw (veggie group) Milk (milk group) Lowfat or fat free for kids over 2 years 2007 Oklahoma Cooperative Extension Service 14
Add contrast & variety Color: include foods with at least 2 colors from the rainbow & some neutral colors from grains, meats, & dairy foods Texture: have something soft (bread, lunch meat, rice, pasta) & something crunchy or crisp (fresh fruits & vegetables, chopped nuts, crackers) 2007 Oklahoma Cooperative Extension Service 15
Add contrast & variety Flavors: kids often prefer mild flavors Shapes: cut sandwiches & other foods into strips, circles, triangles Add foods with naturally interesting shapes Broccoli trees, bouquets of cauliflower, rings of sliced pepper 2007 Oklahoma Cooperative Extension Service 16
Activity Demonstration of quick lunch idea Turkey roll-ups: Spread a soft tortilla with cream cheese, turkey & grated carrots. Roll. 2007 Oklahoma Cooperative Extension Service 17
Good time to try new foods Different foods promote growth & health in different ways Variety makes meals interesting & fun Seeing, trying, comparing, & talking about foods is part of learning 2007 Oklahoma Cooperative Extension Service 18
A good time to try new foods Good feelings about trying new foods help lead to a lifetime of healthful eating 2007 Oklahoma Cooperative Extension Service 19
Helping children try new foods Offer new foods first Kids more willing to try new foods when hungry 2007 Oklahoma Cooperative Extension Service 20
Helping children try new foods Have child choose new food when grocery shopping Trying new foods is more fun for kids when they pick them 2007 Oklahoma Cooperative Extension Service 21
Helping children try new foods Do a taste test Talk about the new food Have your child describe color, shape, feel, smell, sound, & taste Don t ask if child likes or dislikes it Go for at least one bite Keep trying foods positive Don t force child to taste 2007 Oklahoma Cooperative Extension Service 22
Helping children try new foods Be a role model Kids copy what they see & hear Keep quiet if you don t like the food Prepare foods in different ways Children may like raw vegetables better than cooked Some have milder flavor Can be eaten with fingers 2007 Oklahoma Cooperative Extension Service 23
Helping children try new foods Try & try again May need to try new food 5-10 times before kids like it Relax Child doesn t need to like every food 2007 Oklahoma Cooperative Extension Service 24
What to ask when eating new foods: How does this food Look? Green, orange, purple, round, skinny, oval, tiny, huge Feel? Fuzzy, smooth, bumpy, prickly, soft, hard, hot, icy Sound? Crunch, crackle, splash, pop, snap Taste? Sweet, salty, bitter, spicy, bland, sour 2007 Oklahoma Cooperative Extension Service 25
Enjoying family meals Close bonds & lifelong memories created at family table Can teach child about healthful eating You must be good role model 2007 Oklahoma Cooperative Extension Service 26
Eating together is important Set regular time for family meals Child has better chance to eat a variety of foods Make it simple, make it quick! Spend less time in kitchen & more at table with family Fill mealtime with caring & laughter 2007 Oklahoma Cooperative Extension Service 27
Eating together is important Show family meals are important Turn TV off Let answering machine take calls 2007 Oklahoma Cooperative Extension Service 28
Eating together is important Eat around a table Easier to talk & listen when you face each other Eating side-by-side at kitchen counter takes away eye contact 2007 Oklahoma Cooperative Extension Service 29
Eating together is important Enjoy meal talk Make easy conversations No nagging or complaining Talk so everyone can be star at mealtime. Don t take over. Children listen & learn by being included 2007 Oklahoma Cooperative Extension Service 30
Eating together is important Be realistic Try to sit down together Keep meals from lasting too long Wait until all are done to be excused 2007 Oklahoma Cooperative Extension Service 31
Activity Choose 4 class members, 1 each to be the Dad, the Mom, and 2 children Put 4 chairs in a straight line 7 have the family sit and pretend to eat. Put another chair in front of them to represent a TV. What can you change to make meal time for this family better? 2007 Oklahoma Cooperative Extension Service 32
Review: Lunch Lunch is important Choose foods from MyPyramid for kids Make lunch easy, healthful & tasty Lunch is time to learn Make time for family meals 2007 Oklahoma Cooperative Extension Service 33
2007 Oklahoma Cooperative Extension Service 34