: Healthy Foods and Nutrition

One of the hardest things to get a young child to do is to try new foods. If they have not eaten it at home, then it becomes tricky once they began school. This is why it is very important to start good nutrition and eating habits as early as the infant stages. Food provides the basic nutrients needed for the body to grow, repair, regulate and maintain itself (Robertson, 2013, pg.229). By introducing a healthy diet to young children, we as parents, educators and care givers are allowing them to get the proper macro nutrients to help build a strong body. Babies get all the nutrients they need from breast milk for the first six months. Formula is an alternative for moms who decrease or stop breastfeeding. Toddlers should have nutritional meals that include proteins, carbohydrates and some fats. Preschoolers need good nutrition to give them energy they need to play and partake in physical activities. Young children need to consume 25 minerals daily to help the body perform (Robertson, 2013, pg.235). Without good nutrition daily children are at risk of obtaining a Micro nutrient Deficiencies such as cavities or Iron deficiency such as anemia.

There are numerous reasons why adults should help children develop healthy eating habits. One is we are the sole care providers for young children and are required to give them foods that help their growing bodies. To help accomplish this goal, feed the child when they are hungry. I find that most children eat best when their little stomachs are truly hungry. Forcing them to eat will only discourage trying new foods. Secondly, parents or care givers should role model healthy eating habits. Children are easily influenced by the ones they spend the most time with. So if they see you eating healthy foods they would want to do the same thing.

I have enclosed three healthy and nutritional meals that can help kick start your good eating habits.

Oven Wedge Fries

Ingredients

*Nonstick cooking spray    *2 cloves of garlic, finely chopped *1 tsp chili powder/ or paprika

*2 large russet potatoes cut into wedges    *1tsp Italian herb seasoning mix

Directions

Preheat oven to 400 degrees

Spray cooking sheet with cooking spray. Place wedges on cooking sheet.

Combine ingredients in a small bowl. Sprinkle half over the potatoes.

Bake for 7 minutes or until golden, then turn over, sprinkle remaining mixture than bake for another 7 minutes or until brown. Serve while hot

This side dish nutritional value is 146 Calories, 33mgCarbs and 22mg of sodium.

Symphony of Fruit Pizza

Ingredients

I English muffin *2 tablespoons whipped fat free strawberry cream cheese *1/3 cup strawberries, sliced * ¼ cup red grapes, quartered * ¼ cup canned mandarin oranges, drained

Directions

Toast muffin golden brown

Spread cream cheese

Arrange sliced strawberries, grapes and orange slices

Slice into quarters and enjoy

The nutritional value of the snack is 228calories, 46 g Carbs, total fat1.3g and 374 mg sodium.

Crazy Curly Broccoli Bake

Ingredients

1 ½ cups whole wheat corkscrew pasta, dry * 3 cups broccoli, frozen, chopped * 1 10.5 oz can low- fat cream of broccoli soup * ½ cup skim milk * 2 tablespoons plain bread crumbs * ¼ teaspoon salt free seasoning blend

Directions

Preheat oven to 350

Cook pasta according to package

Place frozen broccoli in microwave for 2 minutes on High

Coarsely chop cooked broccoli

Combine skim milk, soup and cooked broccoli

Add cooked pasta and mix. Top with bread crumbs and seasoning mix

Bake in oven for 10 – 15 minutes or until heated through.

The nutritional value for this meal is Calories 164,total fat 2.2g, protein 8g, Carbs 31g and sodium 351mg.

References

Fruits and Veggies: More Matters

http://www.fruitsandveggiesmorematters.org/

Robertson,C.,(2013) Safety, Nutrition and Health in Early Childhood Education. (5th ed), Wadsworth, Cengage Learning, Bellmont, CA.