Healthy Food and Nutrition

Brittany Hood



Good nutrition is important for everyone, and it is necessary when it comes to growing children. Having a nutritional diet helps a child in every aspect. Making sure children have something from all the major food groups can become difficult when you have picky eaters. Working in the education field teaching and providing good eating habits is the start of the process. Based on the course text I read “13 million children in early childhood education every day 46 percent of whom are infants and toddlers, and these children get a significant part of their weekly nutrition from the early childhood education environment” (Padget & Briley, 2005; Hayden,2002) ( Safety, Nutrition & Health in Early Education pg. 214). Knowing this it is important to teach good nutrition so children are able to take those habits home to share with their family.
More children are having health issues at young ages and at rapid rates. Children are obese, diabetic, asthmatic, and a host of other issues. Starting children down the wrong path of an unhealthy diet can affect them in the end. Eating something from each food group helps in the growth and development of children. Having strong bones help in their growth of their body and protect them in the activities that they participate in also. Children do not understand the purpose of eating healthy that’s why it is up to adults to teach that to them. Children would love to eat salty chips, sugary snacks, and sweet juices instead of the healthy items. Giving health options for children to choose from can be helpful to them. Explanations behind eating healthy can help children and adults.
I have always thought of having a nutritionist come in and speak to adults about incorporating healthy meals to children on daily basics can help any person. Most people have no idea where to start when doing this. This is a huge task to take on especially when you do not have a clue where to begin. A chef showing healthy recipes for adults to incorporate is great ways to make sure children are eating healthy. Health issues children are facing are becoming more prevalent in our communities and we are continuing the cycle of unhealthy children. Families and school systems are unable to provide quality meals for children do to financial reason and our children are suffering in the process. Constant encouragement and resources to help feel in those gaps can be helpful. Quick and inexpensive meals are one, trainings and seminars to reiterate the importance or healthy eating to adults and children are steps toward the right direction.
Parents are their child’s first teacher and everything is watched. We have to model good eating habits if we want them to be healthy. We can not ask children to eat their vegetables if we are not eating them ourselves. Creating ways to cook and incorporate those needed items is the key. I have seen a cooking show that cooked vegetables inside of a brownie and the children enjoyed them. These types of ideas can help make sure your child is getting their vitamins. I found on the Fruit and Veggies: More Matters web site great recipes that parents can do at home for their child and at school also. I have found children like to help, so helping cook their meals can be a great family activity and teaching moment about eating healthy. Also include children in the decision of what they want to eat. Provide health choices and allow them to decide. I found letting children do so could alleviate battles in the kitchens. The three I choose are out of this whirled shake, symphony of fruit pizza, and easy supper. I think these are great to do with children to show them that eating healthy is not nasty or tasteless but fun and good and good for you.

Out Of This Whirled Shake
Get into a perfect orbit with this refreshing blast of fruit flavors.
This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Category: Beverages & Smoothies
Think Variety; Think Color:
Preparation time: 5 minutes
Serves: 2
Cups of Fruits and Vegetables per Serving: .5
Ingredients:
½ medium bananas, peeled and sliced
1 cup unsweetened frozen berries (strawberries, blueberries, and/or blackberries)
½ cup low fat (1%) milk or soft tofu
½ cup 100% orange juice
Place all ingredients in a blender container. Cover tightly. Blend until smooth. If mixture is too thick, add ½ cup cold water and blend again. Pour into 2 glasses and serve.
Each serving provides: An excellent source of vitamin C and a good source of folate and potassium.
Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Nutritional Information per Serving
Calories: 106 Carbohydrates: 23g
Total Fat: 0.9g Cholesterol: 3mg
Saturated Fat: 0.4g Dietary Fiber: 2g
% of Calories from Fat: 7% Sodium: 30mg
Protein: 3g




Symphony of Fruit Pizza
As pretty as it is delicious!
This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Category: Desserts
Think Variety; Think Color:
Preparation time: 10 minutes
Serves: 1
Cups of Fruits and Vegetables per Serving: ½
Ingredients:
1 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
Toast the English muffin until golden brown. Spread cream cheese on toasted muffin. Arrange sliced strawberries, grapes, and orange slices on top of the cream cheese. Slice into quarters and “yummy – fruit pizza”!
Each serving provides: An excellent source of vitamins A and C, and a good source of folate and fiber.
Credit: Recipe is courtesy of Produce for Better Health Foundation and Shoney's, Inc. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Nutritional Information per Serving
Calories: 228 Carbohydrates: 46g
Total Fat: 1.3g Cholesterol: 5mg
Saturated Fat: 0g Dietary Fiber: 4g
% of Calories from Fat: 5% Sodium: 374mg
Protein: 10g


Easy Supper
This great recipe is as satisfying as it is quick to make!
This is one of our own Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Category: Main Dishes
Think Variety; Think Color:
Preparation time:
Serves: 6
Cups of Fruits and Vegetables per Serving: ½
Ingredients:
½ pound lean hamburger
1 onion, chopped
1 cup dry macaroni
2 ½ cups tomato juice
½ teaspoon salt
¼ teaspoon pepper
1 teaspoon oregano, crushed
1 15 ½ -oz. can beans with Mexican or “chili” seasoning
1 cup grated low-fat cheddar cheese

Brown hamburger in a large frying pan or electric skillet.
Drain off fat.
Add onion to hamburger and cook until onion is clear.
Turn heat down to simmer; add macaroni, juice, spices and beans; stir to combine.
Simmer, covered, for 20 minutes. (If you uncover the pan to check and stir more than twice, add additional tomato juice).
Remove from heat; stir, sprinkle cheese on top.
Cover and let cheese melt.
Each serving provides: An excellent source Vitamin A, Vitamin C, and fiber and a good source of folate, potassium and calcium.



Credit: Recipe used with permission of The Bean Cookbook, North Dakota WIC Program and the Northarvest Bean Growers Asssociaion, 2005. This recipe meets Produce for Better Health Foundation (PBH) and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Nutritional Information per Serving
Calories: 281 Carbohydrates: 32g
Total Fat: 6.9g Cholesterol: 36mg
Saturated Fat: 3.0g Dietary Fiber: 5g
% of Calories from Fat: 23% Sodium: 582mg
Protein: 21g