Section 4: Healthy Food and Nutrition
Good nutrition
and eating habits are so important to children of all ages. When children have
healthy eating habits their physical, mental, and emotional
development are greatly improved.
When we have good nutrition and healthy eating habits it promotes
growth. This is very important
to children who are in their early stages of development. “Nutrition
should supply nutrients and
energy, (Robertson, 2016). As an infant, proper nutrition is vital
for them to thrive and reach
milestones. Children are influenced by what they see others in their
lives eat. Things such as illness,
disease, and obesity are things that can be combatted by making sure
children eat healthy and
nutritious meals.
Encouraging
children to eat fruits and vegetables in place of unhealthy snacks is just one of many
ways we as adults can contribute
to the healthy eating habits our children develop. This can be
done by creating fun healthy snacks such as ants on a log or giving your child healthy dips for fruits
and vegetables. Letting them help prepare the snacks will
encourage them to eat healthier as well.
But one of the best ways to ensure your child eats healthy is by
modeling healthy eating behaviors.
Modeling healthy eating habits can go a long way in influencing your child
to eat healthy foods. A
child watches and often mimics what they
see. When an adult not only choices but joys healthy
foods, a child is more likely to try and like
them as well.
The following are three healthy recipes that kids can help make
with their parents or family to
not only teach them to cook healthy food but that cooking healthy
food can be fun. Learning to
cook and
making it fun can encourage your child to want to make their own
food as opposed to
going for fast food and junk food.
Strawberry Salad With Grilled Shrimp
Salad:
2 cups baby spinach, rinsed and dried
2 cups arugula, rinsed and dried
2 cups strawberries (about 1 pt), hulled and sliced
2 oz crumbled goat cheese
3 tbsp pecans, toasted and chopped
2 small green onions, sliced
1 lb shrimp, cleaned and deveined
Dressing:
2 tbsp balsamic vinegar
1 tbsp honey mustard
1 tbsp olive oil
1 tbsp fresh chopped basil
Pinch of salt and freshly ground pepper
•Combine all salad ingredients (except shrimp) in a large
bowl. Toss gently.
•Make the dressing: Whisk the vinegar and mustard together
in a small bowl; slowly whisk in olive oil. Add basil and season with salt and
pepper.
•Grill the shrimp: Heat and oil an outdoor or stove-top
grill. When hot, add shrimp and grill 3 to 4 minutes on each side until
slightly charred and cooked through. Remove from heat. (Parents do this part)
•Divide salad among four plates. Arrange grilled shrimp on
top.
•Drizzle dressing over each and serve.
Per serving: 251 calories, 23 g protein, 12.5 g
carbohydrate, 12.8 g fat (4 g saturated fat), 177 mg cholesterol , 2.5 g fiber,
306 mg sodium. Calories from fat: 45%.
(Gabrick, 2008)
What You Need
•1 whole-grain English muffin
•1 jar of pizza sauce
•Shredded, reduced-fat mozzarella cheese
•1 red bell pepper
•1 tomato
•Broccoli
•1 tablespoon
•Plate
Instructions
1) Wash your hands.
2) Wash and dry the red pepper, tomato, and broccoli.
3) Get help to open the jar of pizza sauce.
4) Open the package of cheese.
5) Take an English muffin out of the package. Ask a grown-up
to help you pull the top apart from the bottom. Put the top and bottom of your
English muffin on a plate. Now you have two halves. Each half can be a little
pizza. Each little pizza is enough for one person.
Cut up veggies (Parents will need to help with this part)
1) Cut the red bell pepper into long strips.
2) Cut the tomato into small pieces.
3) Break off small pieces of broccoli.
Build your veggie pizza.
1) Use the spoon to get 1 tablespoon of pizza sauce from the
jar. Use the spoon to spread it on top of one of your English muffin halves. Do
the same thing to the other half.
2) Sprinkle cheese on top of the sauce
3) Now you're going to make a face on the pizza using
veggies. Put 1 or 2 red bell pepper strips on the English muffin for a mouth.
4) Put 1 or 2 tomato pieces in the center of the English
muffin for a nose.
5) Put two pieces of broccoli on your pizza for eyes.
Cook and eat your pizza.
1) Have a grown-up bake your pizza in the oven at 350
degrees for about 5 to 10 minutes until the cheese melts.
2) Let the pizza cool before you eat it. Yummy!
Per serving: 270 calories, 16 g protein, 24 g carbohydrate,
10 g fat, 5 g fiber
(Bhargava, MD, 2014)
Banana Dog
Ingredients
1 medium banana
1 Tbsp natural peanut butter
1/2 Tbsp honey
1 whole wheat tortilla
Directions
1.Mix peanut butter and honey until combined. Spread mixture evenly down center of
tortilla.
2.Place whole banana on top of peanut butter spread. Top with blueberries. Fold tortilla and enjoy!
Nutritional Information
Calories: 331
Carbohydrates: 65g
Total Fat: 9g
Cholesterol: 0mg
Saturated Fat: 1g
Dietary Fiber: 7g
% of Calories from Fat:
25%
Sodium: 233 mg
Protein: 8g
(University of Iowa Student Health, 2008)
Reference
Robertson, C. (2016). Safety, nutrition, and health in early
education (6th ed.). Boston, MA: Wadsworth/Cengage Learning.
Andrea Gabrick, 2008. “Nutritional Benefits of the
Strawberry”, Retrieved on June 23, 2016 from http://www.webmd.com/diet/nutritional-benefits-of-the-strawberry
Hansa D. Bhargava, 2014. “Fit Jr”, Retrieved on June 23,
2016 from http://fit.webmd.com/jr/food/videos/default.htm
University of Iowa Student Health, 2008. “Eat More! Fill
Half Your Plate with Fruits & Veggies”, Retrieved on June 26, 2016 from http://www.fruitsandveggiesmorematters.org/main-recipes?com=2&recid=1408
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