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(HealthNewsDigest.com) – With obesity on the rise, parents are rethinking the way they feed their children. But many adults were raised in an era where the term “healthy diet” implied boring or tasteless meals and operate from the notion that “if it is good for you, kids won’t eat it.”
In addition, as work and school schedules get more complicated, families actually sitting down to a meal together is a thing of the past and fast food or convenience products are becoming the everyday routine. So how do families find time to offer meals that their kids will eat, and offer enough calories for growth and activity, while avoiding excessive and unhealthy calories?
First, be aware that calorie needs can vary based on the child’s age, size and activity level. A child who plays football or basketball will require more calories than the armchair quarterback. An average eight year old requires about 1800 calories daily with moderate activity. If the same child is involved in a physically challenging sport such as soccer, football or lacrosse, calorie needs can increase as much as 50 percent. On the other hand, if the same child is sedentary, calorie needs can be reduced by 20-30 percent.
By remembering a few basic guidelines, you can provide a healthy diet that tastes good, and provides the right number of calories your child needs without calorie counting and “dieting.”
Rules for Feeding a Healthy Child:
Remember, it is the parent’s responsibility to decide what is served, along with when and where it is served. The child’s responsibility is to decide what he will eat from what is served and how much. If you only provide healthy items, kids have no choice but a good choice.
Encourage a variety of foods. Ideally, a meal should consist of a protein source (lean meat, fish, poultry, milk or beans) a grain product (preferably whole grain, such as rice, pasta, cereal or bread) and a fruit or vegetable.
Try to limit sweetened beverages or juice to eight ounces per day and offer with a meal. Water or other calorie free beverages should be used between meals when thirsty.
Never assume a child won’t eat a new food and don’t make substitutions (remember, parental responsibility). If a food is never offered, they never have the opportunity to try it.
Keep trying; children may reject a new food at first.
Forget the “clean plate club” and if they eat very little or miss a meal, don’t worry, they will make it up at the next one. Healthy children do not starve themselves.
Keep the portion sizes appropriate for the child. A good rule of thumb is to use the child’s hand as guide. The palm of the hand, including the width but not including the fingers, is the approximate size of the meat or protein portion of a meal. The size of a closed fist or two cupped handfuls is the approximate serving of a starchy food; one handful for fruit or a snack; and two cupped hands for non-starchy vegetables such as broccoli or salad.
Fast meals don’t have to mean “fast food.” Sandwiches, fruit, yogurt and even cereal with milk can be prepared quickly and are easily portable for those days when you’re really crunched for time. If you do pick up fast food, portion sizes still apply and many places now offer healthier alternatives to burgers and fries.
Check out your grocery store. Many now carry partially or fully prepared entrees and side dishes. Don’t’ forget the salad bar.
Try to limit eating to three meals and two or three snacks a day. Constant grazing and eating in front of the TV distracts a child from recognizing true hunger and fullness.
Remember, eating healthy doesn’t mean a child has to give up treats. Ten percent of total daily calories can easily come from “treats” without threatening nutrition. Once again, consider the eight year old on a 1800 calories diet; 180 calories could be “less than perfect.” Can you say chocolate chip cookies?
Sample Meal Plan for Busy Families
Breakfast: NO SKIPPING!
toasted whole grain English muffin with peanut butter and sliced fruit (banana, apple, pear or berries work great)
eight ounces of 1 percent milk
Lunch: packed from home
leftover chicken, hummus or tuna stuffed in a whole grain pita with salad and a little ranch dressing
six to eight ounces of low-fat yogurt (yes, it can have fruit)
fresh fruit or a fruit cup packed in juice
bottled water
After School Snack
two chocolate chip cookies
six ounces of 1 percent milk
Dinner
quick fajitas – marinate thin strips of chicken breast or lean beef in lime juice and chili powder for 10 minutes; quickly sauté with slice onion and pepper strips; and wrap in a whole wheat tortilla and serve with salsa
seasoned black beans – add onion, bell pepper, and garlic and to a can of drained and rinsed black beans (or just rinse the beans); mix with your favorite salsa; and heat through
Snack
vanilla pudding topped with thawed frozen berries
Saint Barnabas Ambulatory Care Center http://www.saintbarnabas.com
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