Kids need calories, protein, fiber, and some sugar and some fats in appropriate portion sizes. It is best to avoid an overabundance of "bad fats" and "empty carbs." To help busy parents who may not have the time to plan sufficiently to ensure that the kids are getting the essential nutrients required every day, I offer a the following as a starting point.
QUESTIONS
1. Who prepares the child’s meals? A parent? The child? The grandparent? Other?
2. Does any adult know what or how much the child is eating? If there is a limit on what the child eats? Who makes this determination? How often does your child get "seconds" at meals?
3. How many times per week does your child watch TV while eating a meal?
4. How many meals per week does the whole family sit down at the table together?
5. How many servings of vegetables and fruits does your child eat daily?
6. How many times a week does your child eat out? Eat at home?
7. Does your child wake up in the middle of the night to eat?
8. What type of activities does the family do for fun?
9. Are there any issues related to your child’s food habits or diet that you are concerned about?
TIPS
1. Monitor your child’s weight regularly. Ask the doctor what weight and gaining patterns would be healthiest for your child.
2. Offer your child water, skim or 1% milk and diet beverages only. (4 years old and up)
3. Limit juice intake to no more than 4 oz per day.
4. Include at least 5 servings of vegetables and fruits daily into your child meal and snacking plan.
5. Eat at home more often.
6. Eat family meals together without watching TV.
7. Increase your child’s physical activity to 60 minutes a day while decreasing "screen time" (TV, Gameboy, videos, computers) to less than 2 hours per day.
8. If your child eats in reaction to emotional triggers (e.g. boredom, loneliness, anxiety, stress) you may wish to address these issues with solutions that do not include food.
PORTIONS
1. Keep a food diary for one week to document the portions your child is currently eating. During the diary week, measure the portions as you prepare the food. Count the number of fries, snacks if other methods measuring them does not make sense.
2. Away from home you may consider sharing portions between children or taking home half of the serving. Avoid supersize meals. Share desserts.
3. At home you may wish to use smaller plates and bowls to help control portions.
4. Purchase or create "100 calorie" snack packs.
5. What is in a serving size?
Protein
· 3 oz meat is about the size and thickness of a deck of playing cards.
· 2 tablespoons of peanut butter is about the size of a golf ball
· 1 oz nuts equals one handful
Vegetables
· 1 cup of mashed potatoes or broccoli is about the size of your fist
Fruit
· A medium size apple is about the size of a tennis ball
Dairy Group
· 1 ounce of cheese is about the size of 4 stacked dice
· ½ cup of ice cream is about the size of a tennis ball
Grain Group
· A 4" pancake is about the size of a CD
· ½ cup cooked rice or pasta is about the size of an ice cream scooper
Fat Group
· 1 teaspoon of butter is about the size of the tip of your thumb.
YOUR CHILD’S PLATE SHOULD LOOK LIKE:
25% protein
25% whole grains
15% fruit
35% vegetables
If they eat like this, they will have a healthy body and a active brain!!!
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