Identify important nutrient sources in your child's
diet.
Recognize appropriate table management tactics at the
dinner table.
List three ways to eat healthy at the dinner table.
First name
Last name
Birthday of name entered above
Activity 1:
List
some recipes you can make with your children.
1.
2.
3.
Child Nutrition:
Food nourishes at every age and stage in a
child's life: infancy, the toddler and preschool years, school-age years,
and adolescence. Through carefully-made food choices, parents and
caregivers help ensure the physical nourishments of growing bodies.
However, children's experiences with food nourish even more -the social,
emotional, and psychological aspects of their lives.
No matter what their age, youngsters need the
same nutrients as adults. Only the amounts change. Like you,
they need energy from food - but more relative to their body weight.
They enjoy many of the same foods you like, but the form and combinations
may differ.
The challenge for parents and caregivers is
to recognize and respect the differences, to make foods available that are
appropriate for children, and to set the time and place for eating.
Children need to learn how to make food choices and decide how much food
they need to consume.
Good Nutrition Can Be Achieved By Eating A Wide Variety of Foods
Offer your child a variety of foods from the
basic food groups:
Breads, cereals, rice and pasta
Vegetables
Fruits
Milk, yogurt and cheese
Meats, poultry, fish, dry beans and peas,
eggs, and nuts
Serving size examples:
Bread Group
Vegetable Group
Fruit Group
Dairy Group
Meat/Protein Group
1 slice bread
½ cup cooked
1 whole medium
1 cup (8 oz) milk
2 eggs
1 medium muffin
1 cup raw leafy
½ cup canned
2 slices cheese (2oz)
2-3 oz cooked meat
4 small crackers
½-¾ cup juice
¼ cup dried
1½ cups frozen yogurt
1 cup cooked beans
It is important to offer a variety of foods
within each food group. For example, in the fruit group, it is better to eat
an orange, half of a grapefruit and a kiwi over a three-day period rather
than eating three oranges. Over time, young children will take in adequate
nutrients when offered a wide variety of healthy foods.
Different nutrients are needed for different
functions in the body. Protein is needed for growth. Most of the protein in
the diet is supplied by milk, meat, fish, poultry, eggs, cheese and dry
beans and peas. Calcium is needed for strong
bones and teeth. Dietary calcium is primarily found in milk and milk
products such as cheese,
yogurt and to a lesser extent in leafy green vegetables.
Iron is an
important mineral that helps build healthy red blood cells. Iron comes from meat, poultry, fish, eggs, green leafy
vegetables and iron-fortified breads and cereals. Iron from cereal will be
absorbed better when served with a food rich in vitamin C. Citrus fruits, their juices and dark green or yellow vegetables are good sources of
vitamin
C and vitamin A.
Water is needed to regulate body functions in
young children. As a percentage of body weight, children have more water in
their bodies than adults. Children can become dehydrated more quickly than
adults. Offer water to your young child several times during the day.
Fat is a necessary nutrient in a child's diet.
It helps to provide extra calories and needed nutrients for active and
growing children. No fat restriction should be applied to children below the
age of 2 because their fast growth requires a high percentage of calories
from fat. You can help your child (2 and older) develop beneficial
low-fat dietary habits by offering items such as reduced fat milk, non-fat
yogurt and lean meats.
Sugary foods provide few nutrients and should
be limited. Chewy, sticky, sugary foods may promote tooth decay if left on
the teeth. Children should be taught to properly brush their teeth daily to
help reduce tooth decay.
Children are like sponges, absorbing all the
sights, sounds, and tastes of the world around them. Children in these
early years truly are impressionable. This is a great time to help
children form positive attitudes toward food and to develop sound eating
habits! Letting your child help with snacks and meals will increase
their interest in eating healthy.
Toddlers and preschoolers
live to play!
Encourage that same sense of fun and adventure at mealtime!
Get your kids involved!
Even finicky eaters will more likely eat foods they help make. Small
children can even help out.
Some tips on getting started:
Let your children know some common guidelines
in the kitchen. Remind them to wash their hands thoroughly. Sing
the alphabet song with them as they scrub their little fingers.
Encourage your children to ask for help when necessary. You may not
want children to do a task they cannot accomplish successfully.
Stock your kitchen with child-size dishes and
utensils your children can use with ease: cups they can get their hands
around; broad, straight, short-handed utensils; spoons with wide mouth;
forks with blunt tines; and plates with a curved lip.
Activity
2:
1.
Protein is needed in your child's diet for which of the following?
Stronger teeth
Growth
Healthy blood cells
2.
Which of the following is a good source of iron?
Carrots
Milk
Black Beans
3.
List two sources of calcium.
1.
2.
Here are
some delicious recipes your children can help you prepare. Some older
children may even be able to try it themselves!
Big Apple
Pancakes
1/2 cup unbleached flour
2 eggs
1/2 cup milk
1/4 cup butter
1 apple, peeled and sliced into 1/8's
1/2 cup sugar
2 teaspoons cinnamon
Directions: Preheat oven to 400°F.
Mix together flour, eggs and milk and set aside. Melt butter in a
skillet an cook apple over medium heat until soft. Add sugar and
cinnamon. Pour liquid over top of the cooked apple and cook in oven
for 20 minutes. Turn over onto plate immediately, apply side up.
Yield: 4 servings. This is also a tasty dessert topped with cool whip.
Grilled Peanut
Butter Sandwich
8 slices whole grain bread
Natural peanut butter
Margarine
Natural fruit jam
Yields: 12 servings
Directions:
1. Wash hands before starting.
2. Spread margarine on all slices of bread.
3. Place the bread, margarine side down, on a clean surface.
4. Spread peanut butter on 4 of the slices and jam on the other 4.
5. Put peanut butter and jam slices together.
6. Place in frying pan over medium heat, butter side down.
7. Cook until golden brown on both sides.
Vegetable Flat
Bread
1 cup carrots, washed, peeled, and grated
1 cup zucchini, washed, peeled, and grated
8 tablespoons grated parmesan cheese
2 eggs, beaten
1/4 cup olive oil
2 tablespoons chopped parsley
1 teaspoon oregano
1 tablespoon soy sauce
Directions: Preheat oven to 350°F.
Place all of the ingredients in a large bowl and stir well. Grease a 9
inch square pan. Spread the mixture into the pan and bake for 20 to 25
minutes, until light brown. Cut when cool and enjoy!
Directions: Preheat oven to 350°F.
Combine cooked chicken, 1 cup cheese, parsley, lowfat mayonnaise, onion and
cumin. Mix lightly. Spoon the mixture into a 1 1/2 quart
casserole dish. Bake for 25 minutes. Remove from oven and top
with tomatoes and remaining cheese. Arrange chops around edge of the
casserole. Continue baking another 10 minutes. Yield: 4-6
servings.
Sweet Carrot
Salad
1 1/2 cups shredded raw carrot
1 tablespoon Dijon mustard
1 tablespoon honey
1 tablespoon lemon juice
1 teaspoon grated root ginger
1/2 cup chopped roasted peanuts
(not for children under 3 years)
Directions: Grate the
carrot into long, even shreds, in a food processor if available.
Measure the mustard and honey into a shallow serving bowl. Mix in the lemon juice.
Grate the root ginger finely into a little pile, then pick up and squeeze
it, so its juice runs into the mustard mixture. Discard the fibers.
Turn the grated carrot in the dressing until it is evenly coated. Add
peanuts. Season if necessary. Yield: 4 servings.
Yummy Parfaits
4 cups fresh fruit
1 cup whipped topping
2 small boxes instant pudding (flavor of choice)
Garnishes: raisins, coconut, nuts, carob chips, etc.
Yield: 6-8 servings
Directions:
1. Wash hands before starting.
2. Get out all ingredients.
3. Get out clear glasses of any kind (dessert, wine or water).
4. Make pudding according to box directions.
5. Prepare fruit, wash and cut into small pieces.
6. Put garnishes in readily available piles.
7. Begin layering pudding, fruit, and garnishes in any way you like. Be
creative! Top with whipped topping.
Table Management:
All family members should wash and dry hands before
eating.
Children should not be forced to eat what they don't
want.
Children should refuse foods tactfully and politely.
If a food is not on the table, then it is not
available.
When serving your child's food, make sure the
portions are small- she can always ask for seconds.
The smaller the child, the slower she eats.
Establish regular meal times.
Establish times for snacks, too.
Ban the expressions: "Yuk!" "Do I have to eat
this?" Gross!" and "What is this?"
Adults should not use mealtime to discuss matters
that only concern them.
Make an attempt to have something on the table that
you child likes.
Allow children to select the food they want from the
table.
Make sure that family eating is enjoyable and eagerly
anticipated by all.
Healthful Suggestions:
Trim fats from meats and poultry before cooking.
The yolk of an egg contains all the fat. Try
using one egg yolk with 2 or more egg whites.
Replace ground beef wherever possible with lean
ground turkey.
Buy products made naturally: Peanut butter,
preserves, mayonnaise, and ketchup.
Spend some time reading labels and looking for pure
foods and all-natural ingredients.
Whole grain breads, cereals, flours, and baking mixes
are important - they have more fiber.
Avoid using baking powder that contains
aluminum.
Use canned skim milk in sauces, soups, and other
recipes that call for cream.
For good protein sources, try peas, beans, lentils,
nuts, and seeds.
Instead of fruit-flavored yogurts, use plain yogurt
and add fresh fruit or natural preserves.
Ice milk is a good substitution for ice cream.
To reduce your family's salt intake, choose herbs,
spices, garlic, or lemon as alternatives.
Healthful Substitutions:
1 teaspoon baking powder equals 1/2 teaspoon
each cream of tartar and baking soda.
1 square baking chocolate equals 3 tablespoons
cocoa plus 1 tablespoon butter or 3 tablespoons carob plus 2 tablespoons
water.
1 cup sugar equals 3/4 cup honey or 1
1/4 cup molasses or 3/4 cup pure maple syrup.
1 cup white flour equals 3/4 cup whole wheat
flour or 3/4 cup graham flour or 1 cup whole wheat pastry flour.
1 cup butter equals 1 cup margarine or
7/8 cup vegetable oil.
1 cup buttermilk equals 1 cup milk plus 1 3/4
tablespoons cream of tartar.
2 eggs equal 1 egg plus 2 egg whites or
2 tablespoons oil plus 1 tablespoon water.
1 cup milk equals 1/2 cup evaporated milk plus
1/2 cup water or 3 tablespoons powdered milk plus 1 cup water.
1 cup sour cream equals 1 tablespoon lemon
juice or vinegar and 1 cup evaporated milk or 1 cup plain yogurt
or 1 cup buttermilk.
1 cup whipped cream equals 1 cup nonfat milk
powder whipped with 1 cup ice water or 1 four ounce (125 grams) package
non-dairy whipped topping.
Now let's review!
Activity 3:
1. Children should
not be forced to eat what they don't want.
True
False
2. Adults should
use mealtime to discuss matters that only concern them.
True
False
3. 2 egg whites
can replace 1 egg to reduce fat and cholesterol.
True
False
4.
List three ways to eat healthy at the dinner table.
1.
2.
3.
Which WIC Office do you go to?
Bullhead City
Kingman
Lake Havasu City
Where
are you taking today's lesson?
You have completed the lesson on “Cooking with Kids”.If you have any questions or comments, please e-mail one of our
nutritionists.We’ll be glad
to answer any of your questions.
Now let's review!