Nutritional Guidelines For Healthy and Active Kids
Children need calories, protein, fiber, and a little sugar and some fats in appropriate portion sizes. It is best to avoid too much “bad fats” and “empty carbs.” To help busy parents who do not have time to plan properly to ensure that children receive the essential nutrients for every day I propose the following as a starting point.
QUESTIONS 1. Who prepares the meals for children? A parent? The child? Grandpa? Other? 2. Are there any adult knows why or how the child is eating? Is there a limit to what the child eats? Who determines this? How often does your child to “seconds” at mealtime? 3. How many times a week your child watch TV while eating a meal? 4. How many meals per week does the family sit at the table? 5. How many servings of fruits and vegetables your child eats every day? 6. How many times a week your child to eat out? Eating at home? 7. Does your child wakes in the middle of the night to eat? 8. What kind of activities does the family do for fun? 9. Are there issues related to the eating habits of your child or the plan is at issue?
TIPS 1. Controlling your child’s weight regularly. Ask your doctor about the weight and the winning designs would be healthier for your child. 2. Drink water, skim or 1% milk and diet drinks only. (applies to 4 years) 3. Limit juice consumption to no more than 4 ounces per day. 4. Include at least 5 servings of fruits and vegetables a day in your child’s meal and snack plan. 5. Eat at home more often. 6. Eating family meals together without TV. 7. Increase physical activity your child ‘s 60 minutes per day while reducing “screen time” e. g. computers, videos, TV, handheld game less than 2 hours per day. 8. If your child eats in response to emotional triggers such as boredom, anxiety, stress, loneliness, you may want to discuss these issues with solutions that do not include food.
SERVINGS 1. If you are not in full control and knowledge of how your child is eating, keep a food diary for 1 week to save parts of your child eats now. During this week, to measure servings as he prepares for food and writing. If other methods do not measure or sense, then you really have French fries or snack pieces. 2. Far from home can consider the exchange between the parties or children taking home half for serving. Avoid foods exaggerated. Desserts to share. 3. Use smaller plates and bowls at home to help control portions. 4. Build vs. buy “100 calorie” snack packs.
UNDERSTANDING THE SERVICE hand sizes 1. A fist or cupped hand = 1 cup 1 serving = 1 / 2 cup of ceral, pasta or cooked rice 1 serving = 1 cup raw sugar, green leafy vegetables 1 serving = 1 / 2 cup cooked or chopped raw fruit or 2. TIP Thump = 1 teaspoon (the area of the thumb nail) Measure portions of butter fat as butter, peanuts, and May, with your thumb points to continue to serve a minimum size. 3 teaspoons = 1 tablespoon 3. One Thumb = 1 ounce of cheese 1. 5 ounces of low fat cheese counts as 1 of the 2 to 3 servings per day recommended for dairy products. Measure with your thumb down the entire database. 4. Palm = 3 oz meat 2 servings or 6 ounces of lean meat (chicken, fish, seafood, beef) should be part of a daily allowance for adults and older children. A palm-size portion is about 3 ounces or 1 portion of their youngest child. 5. Handful = 1 to 2 ounces of snacks such as nuts, trail mix, nuts THE
FOOD SERVICE GROUP
1. PROTEIN 3 ounces of meat is the size and thickness of a deck of cards. 2 tablespoons peanut butter is about the size of a golf ball NUTS 1 ounces is about 1 handful of
2. VEGETABLES 1 cup mashed potatoes or broccoli is about the size of your fist
3. FRUIT A medium apple is about the size of a tennis ball
4. DAIRY PRODUCTS 1 ounce of cheese is the size of 4 stacked dice. 1 / 2 cup ice cream is about the size of a tennis ball
5. GRAINS A 4 “wafer is about the size of a CD. 1 / 2 cup rice or pasta is the size of a scoop of ice cream 6. FATS 1 teaspoon butter is the size of the tip of your thumb. Your child’s plate should be: 25% protein 25% whole grain 15% of fruit 35% of vegetables
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