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Wholesome Childhood Nutrition

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

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Wholesome Childhood Nutrition

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  1. Wholesome Childhood Nutrition Sarah JacobsonKeene State Dietetic Intern, 2013-2014

  2. Wholesome Childhood Nutrition • Nutrition Basics • Nutrients important for healthy growth • Feeding picky eaters • Make it a family affair • Q & A

  3. Keep the plate Colorful! • Fruits & Vegetables • Whole Grains • Lean Protein • Dairy or Calcium rich foods • Hydration

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. Get Your Kids Involved • Planning menus • Shopping • Cooking • Gardening, farm trips, farm stands and farmers markets

  11. 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

  12. 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!

  13. Thank You! • Questions? • Sarah JacobsonSarahJacobson1199@gmail.com

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