Growing Up with Good Nutrition

Establishing healthy eating habits and providing good nutrition will support your child’s growth and development.  Here are some tips to keep in mind when feeding your child:

Start Early.  Offer a variety of foods in small portions to expand your child’s taste and help them get a range of nutrients.  Create well-balanced meals by serving foods from all the food groups such as whole grains, lean meats, low-fat dairy products, fruits and vegetables.   Introduce new foods with old favorites to improve acceptance.  

Be Consistent.   Set a schedule or specific time for each meal and try to stick to it.  This will train kids to be hungry at a regular time and can help make mealtimes more relaxed.  Make sure your kitchen is stocked up with wholesome ingredients and during meals be a role model by eating a variety of healthy foods in appropriate portion sizes.   Round out meals with kid-sized portions of fruits and veggies. 

Family Focus.  Set aside time to eat meals together as a family.  Bonding with your kids during meals will promote or encourage your kids to eat better.  Get the kids involved in preparing the meal or setting up the table.  Make family dinnertime special by developing rituals such as Friday night is pizza and movie night, play word games, ask fun questions or simply just chill out.  Do what works best for your family!

Dealing with Picky Eaters

As many kids grow they may be resistant to change by refusing to try new foods.  Kids have sensitive taste buds and may prefer bland foods.  Follow these tips to help you deal with your picky eater:

Finger Foods

Finger foods can be a fun way for kids to get some healthy food into their day.  Try Nabisco 100 Calorie Pack Trail Mix Bears & Cheese, Wheat Thin Minis, diced fruit, baby carrots, diced turkey or chicken for easy finger foods.

Banish Boredom

Serve different texture foods like pasta with interesting shapes and add chopped vegetables.  Use Arnolds Soft Natural 100% Whole Wheat Bread for sandwiches and use a cookie cutter to create stars or flowers.  Spread a thick layer of Breakstone’s low-fat cottage cheese on a small dish and place broccoli florets so they stand in the cottage cheese, resembling trees in the snow.  Make bunny pears by placing drained canned pear halves rounded side up on a plate.  Use raisins for the eyes, almonds for the ears, blueberry for the nose and Cool Whip Lite for the tail.

Balance Fluids

Beverages are important for hydration, but too many fluids at meals may make children too full to eat.  Keeps drinks like Ice Mountain Spring Water, V8 V-Fusion Strawberry Banana, Fruit2 O Natural Grape drink or Sunkist Diet Orange for between meal hydration.

Sneak in more nutrients

Add chopped, grated or pureed fruits and vegetables in familiar foods to add more nutrients.  Applesauce and pureed banana can be mixed in pancake or muffin batter to boost your child’s fiber intake.  Mix veggies in with soup, rice, eggs, or pasta for more vitamins and antioxidants.  

Let your child play chef

Have each child plan the menu for the week and make simple recipes together. Even the smallest child can help toss a salad. Keep kid-friendly cooking tools like a hand chopper for pieces of firm food for carrots, celery, or onion, a blender to make smoothies, soups, and sauces or a mini scoop for making oatmeal cookies.   

Kid-Friendly Snacks

Snacks make up a significant part of a kid’s diet so keep them healthy and simple.  Provide your kids with snacks to keep them going.  Try these easy kid-friendly snacks.

·         Nabisco Trail Mix Bears & Cheese

·         Meijer String Cheese

·         Breakstone’s Low-Fat Cottage Cheese with Meijer sliced peaches

·         Jell-O Gelatin Sugar Free with diced fruit

·         Dannon Danimals Strawberry/Banana Crush Cup topped with crunchy granola

·         Yogurt dip, salsa dip, low-fat dressing dip, for vegetables, fruits, crackers

·         Whole grain crackers

·         Fruit and vegetable kabobs

·         Top cereal with fruit

·         Wraps- use Dole Salad & turkey

·         Cereal with Silk Soymilk

·         Fruit kabob with yogurt dip