Friday, March 4, 2011

Healthy Choices for Healthy Kids

Did you know that March is officially National Nutrition Month? While it’s always appropriate to think about good nutrition, this seems like a great time to tackle some tips that will help your young child develop healthy eating habits so that he or she continues to grow into a healthy adult. Eating right helps him or her learn new words and skills, as well as fuel all of that youthful energy. Here’s what suggests:
  • Your preschooler needs fruits, vegetables, whole grains, low-fat dairy products and protein every day, so that his growing body will have plenty of fuel.
  • Set a good example. Let your child see you enjoying fresh fruits and vegetables at snack time. Eat together as a family as often as you can, so that your preschooler will learn that healthy meals are important for the whole family.
  • Plan three healthy meals, plus one or two healthy snacks every day. Everything your child eats should be nutritious and healthful for his growing body.
  • Let kids pick produce at the supermarket. When they’re more invested in their food, they will be more willing to eat it!
In addition, by visiting, you’ll be able to enter your child’s age, weight and level of physical activity. Then you will be able to view customized lists of menus and snacks that will provide your child with a healthy diet. Take a look at these examples:

For instance, a healthy breakfast for a three-year-old boy, who weighs 35 pounds and is physically active, would be the following:
  • ½ cup cooked oatmeal
  • ½ cup milk
  • 1 scrambled egg
He should be consuming 1,400 calories per day, and everything he eats and drinks should contribute to his nutritional needs.

A two-year-old girl, who weighs 30 pounds and is also physically active, should be consuming 1,000 calories per day. A healthy dinner for her would be the following:
  • 1 oz. serving of chicken breast
  • ¼ cup mashed potatoes
  • ¼ cup green peas
  • ½ small whole wheat roll
  • ½ cup milk
“On the Path to Good Health” is supported by Kaiser Permanente and the Santa Clara City Library Foundation and Friends.

Posted by ws