Proper NutritionNutrition is a very serious thing for our children. As a child we're told "candy isn't good for you" or "soda will rot your teeth", but as far as our intake is concerned we were dependant upon adults for guiding us in the ways of proper nutrition. So what happens when we grow into adulthood and are responsible for the nutritional well being of children?
Receiving The Nutrients
Unless we have taken special courses in it, or researched it for our own benefit, we may be at a loss for information when it comes to what we should feed our children. Again, we still know that "too much candy is bad and soda can rot their teeth", but how do we know that beyond that they are receiving the
nutrients necessary for optimum health as they grow?
Sizes Of The Portions Children like, and need, variety. Many kids, if they had their way, would eat the same foods all the time, but to get all the nutrients they need for optimum growing conditions they need to eat from all food groups. Just like adults, children should eat along the guidelines of the food pyramid, getting the recommended number of servings daily. The difference for children comes in the sizes of the portions served. The number of recommended servings from each group are as follows.
Where To Find Nutrients
Nutrients are also contained in Bread-cereal-rice-pasta: For children, six servings from this group is sufficient. Grains contain important complex carbohydrates. The selections should come in the form of whole grain products, from wheat bread to brown rice, etc.
Portion Or Serving Sizes Are As Follows: 1/2-1 slice of bread, 1 1/2 large or 3 small crackers, 1/3 cup of cooked rice, cereal or pasta, 1/2 cup of cold cereal, 1/2-1 roll, biscuit or muffin, 1/4-1/2 bagel, English muffin, hamburger or hotdog bun. Cakes, pastries, cookies and corn chips should be used sparingly.
Vegetables:
Three daily servings from this group are recommended. Vegetables should remain fresh if possible, or cooked to retain a fair amount of freshness and nutrients, as is done by steaming. Vegetables such as broccoli, cauliflower, carrots and celery can be chopped fresh and served with a small amount of vegetable dip or ranch dressing. If you serve veggies this way, be sure to count the dip as a fat serving.
Vitamins & Vegetables
Portion or serving sizes are 1/3 cup cooked or raw vegetables, 2/3 cup raw leafy greens (leaf lettuce varieties or spinach, for example). When selecting vegetables for your child, go with the darker green and deeper red/orange varieties, such as broccoli and spinach or sweet potatoes. These vegetables are high in their content of vitamins A and C, both of which are essential for growth. Dry beans and peas are also included in this category and one creative way to get your child to eat them is to put them in soups or salads. Fried vegetables and chips should be used sparingly.
Fruits:
Two daily servings of fruit are recommended for children, and they, too, should be prepared and eaten fresh. Fruits are rich in many vitamins, namely
vitamin C. Fruit flavored drinks do not count as a fruit serving but freshly squeezed juice does.
Fruit Pies
Portion or serving sizes are a small piece of fruit, a small melon wedge, 1/2 cup of fresh fruit, 1/2 cup of fresh fruit juice, 1/3 cup berries, 1/3 cup sliced or cooked fruit, 3 tablespoons of dried fruit. Dried fruit should be served with water to aid in digestion. Fruit pies of fried fruit, such as apples, should be used sparingly.
Milk-Yogurt-Cheese: Two daily servings are recommended. Dairy products should be low-fat or non-fat, and are essential as a major source of calcium.. Children under two years of age, however, should not be cut down to "no-fat" unless directed by a physician, which would be unlikely.