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

Lean Protein

Dairy or Calcium rich foods

Hydration

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

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

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

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

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

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

Get Your Kids Involved

Planning menus

Shopping

Cooking

Gardening, farm trips, farm stands and farmers markets

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

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!

Thank You!

Questions?

Sarah JacobsonSarahJacobson1199@gmail.com