HEALTHY FOOD AND NUTRITION

Healthy Food and Nutrition

Good nutrition and eating habits can protect the well-being of children. It
maintains the health of children and fights off infection, colds, and communicable
diseased. Poor nutrition in the first years of a child’s life can affect his/her mental
development. (Robertson 2010, 2007) An infant’s growth and development rate is more
rapid than at any other time. Toddlers are struggling for autonomy. They need structure
and support to get the right foods they need. (Robertson, 2010, 2007) Their growth rate
is less rapid than the infant but still need lots of nutrients to maintain healthy bodies.

Preschoolers are sociable beings. They learn by observing and are easily influenced by
others. They grow in spurts and when growth slows, so does their appetite. During this
time attitudes about food and eating habits are formed that will be carried throughout
adulthood. (Marotz, 1993)

Adults should actively help children develop healthy eating habits because they
need structure and support so that they eat the right foods that they need. Robertson,
2010, 2007) Children tend to mimic adults and if encouraged to explore they will try new
foods. (Robertson, 2010, 2003) They can also help to regulate their food consumption.
They can accomplish this by allowing children to assist in meal planning, selection, and
preparation. To be a part of the process affords them knowledge to make better choices.
It also makes meals meaningful for them because they played an active part in making it.
Adults can sit down with the children to eat the same foods and show pleasure in eating
all kinds of foods. Modeling and discussion of good nutrition and eating behaviors gives
a positive impact on nutritional well being. (Robertson, 2010, 2007)

Three recipes that families can prepare with their preschoolers are:

1. Fresh Start Fruit Cups
Preparation Time: 20 minutes Serves 2
1 Cup of Fruits and Vegetables per Serving
Fruit and /or Veggie color(s):
1 large orange
2 medium kiwi
2 tablespoons dried cranberries
2 tablespoons low fat vanilla yogurt
2 teaspoons shredded coconut, toasted is desired

Peel and slice orange, slice kiwi and place in bowl. Mix in dried cranberries. Place in small bowls add yogurt and sprinkle coconut on top.

Nutrition Information per Serving:
Calories: 120Total Fat: 1gSaturated Fat: 0.5g% of Calories from Fat: 8%% of Calories from Saturated Fat: 0%
Protein: 2gCarbohydrates: 28g Cholesterol: 0mg Dietary Fiber: 4g Sodium: 15mg

Each serving provides: An excellent source of vitamin C, fiber and calcium. Sources of energy are also included in each serving.
www.fruitsandveggiesmorematters.org/

2. Technicolor Vegetable Pizzas: Preparation time: 20 minutes
3 cups frozen mixed vegetables with mushrooms
5 slices Italian bread (1 oz. slices; each ~ 1” thick and 5” long)
1 tablespoon olive oil
½ cup prepared pizza sauce
1 cup finely chopped tomato
½ cup very finely diced onion
1 tablespoon dried oregano leaves
1 teaspoon garlic powder
2 ½ tablespoons grated Parmesan cheese

Instructions: Pre-heat oven to 350º F and place oven rack in middle-high position. Microwave frozen vegetables, then pat dry. Brush all bread slices lightly with oil and spread each with ~ 1½ tablespoons sauce. Combine all vegetables in a medium-sized bowl. Carefully spoon vegetable mixture equally onto bread slices. Sprinkle with oregano and garlic powder and then with cheese. Bake about 5-7 minutes, until bread is brown on the edges and all vegetables are piping hot. Serve immediately.

To make this a learning and fun experience parents can have children count the vegetables and name them and their colors.
Veggie Colors: Green, White, Yellow, Orange, Red

Each serving provides: An excellent source of vitamin A and a good source of vitamin C, folate and fiber. It contains the proteins, carbohydrates, and fats children need for energy.

Nutrition Information per Serving: calories: 182, total fat: 5.0g, saturated fat: 1.1g, % calories from fat: 24%, % calories from saturated fat: 5%, protein: 6g, carbohydrates: 29g, cholesterol: 2mg, dietary fiber: 5g, sodium: 339 mg
www.nncc.org/Nutrition/cch.appetites.html

3. Lentil Stew
This stew is a good source of protein, iron, vitamin A, riboflavin, and carbohydrates. The children can wash the lentils, measure the water or vegetable stock, and maybe help cut celery. Children are attracted to colors so carrots and celery give this stew color. Taking a trip to the produce market to get the vegetables can be exciting for young children.
2 c. dried lentils, rinsed thoroughly
10 c. water or vegetable stock saved from cooking vegetables
1 medium onion, chopped
3 small carrots, thinly sliced
3 stalks of celery, thinly sliced
2 T. vegetable oil2 bay leaves
1 t. salt
Mix all ingredients in a pot and cook until they are soft, about three hours. Add some grated cheddar cheese (preferably low fat) when serving to make it even more nutritious.

www.nncc.org/Nutrition/Recipe.kit.htm#anchor72358

In order to make cooking an enjoyable learning experience for children, parents should be patient with their children. Spills and accidents will happen. Adults should plan ahead to offset chaos. Singing songs or playing music while you cook makes cooking fun for young children. Reading books relating to cooking activity before or after enhances the learning experience. These suggestions and strategies will make fond memories for the adult and the child.

References

Marotz, Lynn R. (1993) Health, Safety, and Nutrition for the Young Child, 3rd
Ed. Delmar Publishers Inc. New York.

Roberson, Cathie (2010, 2007) Safety, Nutrition, and Health in Early Education,
4th Ed Wadsworth/Cengage Learning,