Healthy nutrition is vital for all of us. Food provides fuel for our bodies to function, and nutrients (including vitamins and minerals) necessary for each part of our bodies to grow and change in healthy ways. Nutrients provided through the food we eat can basically be divided into three categories: what becomes energy, what works together to turn the food into energy, and the "support staff" that provides extra strength and growth to various body parts, organs, and processes such as our eyes, our hearts, or our circulation. Just like a well-run business, the body can't run smoothly with part of the company missing. Company has a goal and motivation, a purpose for existing. The body's statement of purpose comes in the form of food to become energy. People (energy processors) take that purpose and transform it into something useful through the work they do. Finally, everyone understands that the job would be much more difficult if it weren't for the folks who change the light bulbs, fix the toilets, and take out the trash (support staff). Like a company, the body needs all of those functions fully supported through the nutrients in the food we eat. Like a successful company, the body must be in balance.
Children are still in the process of developing, a state which is more dramatic the younger the age of the child. Because of this, good nutrition is vital! For infants, well-balanced nutrients conduct the healthy development of the brain and physical body, as well as the daily learning that occurs at a great speed, forming a foundation for the rest of their life's learning. Toddlers and Preschoolers are also developing some new areas of their brains and abilities as well as solidifying some areas from infancy, and a well-balanced diet gives them what they need to progress independently and for their body to continue fine tuning various areas of their basic physical development. At this age, interactions with food itself are adventures that teach many physical and social skills necessary for successful older life. For most school age children, food loses its thrill and is mostly required to maintain health and energy necessary for doing other things they want (or need) to do. Food becomes more of a social and emotional motivator, and maintaining healthy eating habits can get a lot more difficult because of it.
Children look to their parents for direction on how to life their lives. Parents have a great amount of influence on the eating habits of their children, and should take every opportunity to help them learn how to keep the nutrients in their body in healthy balance. Here are a few suggestions to help you get started:
- Be a good role model. Remember, right now you are your children's hero and they will imitate what you do! If you make choosing healthy food a priority, so will they.
- Give your child the power of choice. If you say, "We're having eggs for breakfast," your child may claim they don't like eggs and begin a power struggle over breakfast. Instead, give your child a choice: "Would you like your eggs scrambled or flipped over?" You may be amazed at the things your child will eat if they have a say in how it's prepared.
- Have patience and have fun. Your child may still be learning about food; what it feels and tastes and smells like, how to coordinate eating properly, how it makes them feel, and ways in which they can use it and manipulate it in social events. These are things that they need to learn, and often it's best learned by experimenting. Sit down with your child to explore food; have them help you with cooking by measuring ingredients into bowls or helping you stir and mix away from the oven; do taste and feel tests with food at times other than meal time. Let your child know that healthy food is fun and good.
- Use MyPyramid.gov in your home. This is the official government site of the new Food Pyramid, called MyPyramid, which shows how much of each kind of food you and your children need in their diet, as well as additional information on why and how to go about it. There are fun things for kids to do, and areas in which you can find special menu plans that fit you and your family.
Quick Beef Casserole: High in potassium, which helps to regulate heartbeat, water balance, and metabolizing protein and carbohydrates. This casserole includes portions from the Meat, Vegetable, and Grains categories on MyPyramid.
½ pound lean ground beef
1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper without seeds, cubed
3½ cups tomatoes, diced
¼ teaspoon salt
½ teaspoon black pepper
¼ teaspoon paprika
1 cup frozen peas
2 small carrots, diced
1 cup uncooked rice
1½ cups water
[Kids love to measure things. With supervision, your child may be able to help you with Step 2 as well, as it will be drained and shouldn't splatter.]
1. In a skillet, brown the ground beef and drain off the fat.
2. Add the rest of the ingredients. Mix well.
3. Cook over medium heat and cover skillet until boiling.
4. Reduce to low heat and simmer for 35 minutes. Serve hot.
Yield: 8 servings Serving size: 11⁄3 cups Calories 201 Total Fat 5 g Saturated Fat 2 g Cholesterol 16 g Sodium 164 mg Total Fiber 3 g Protein 9 g Carbohydrates 31 g Potassium 449 mg
Smothered Greens: This recipe is also high in potassium and contains a combination of meat and vegetables, covering the Meat and Vegetable categories of the MyPyramid. Choosing leafy greens in a dark green color also provides calcium, magnesium, iron, folic acid, niacin, riboflavin, thiamin, and Vitamins C and K. All of these vitamins and minerals help regulate and develop different parts of your body. Because the "Smothered Greens" recipe does not include carbohydrates, be sure that need is met either as a side dish or at another time during your day.
"These healthy greens get their rich flavor from smoked turkey, instead of fatback."
3 cups water
¼ pound smoked turkey breast, skinless
1 tablespoon fresh hot pepper, chopped
¼ teaspoon cayenne pepper
¼ teaspoon cloves, ground
2 cloves garlic, crushed
½ teaspoon thyme
1 scallion, chopped
1 teaspoon ginger, ground
¼ cup onion, chopped
2 pounds greens
1. Place all ingredients except greens into large saucepan and bring to boil. [Let the kids help measure and put the ingredients in the pot before you add the water.]
2. Prepare greens by washing thoroughly and removing stems. [After washing hands, kids can help here!]
3. Tear or slice leaves into bite-size pieces. [And kids can help here!]
4. Add greens to turkey stock. Cook for 20–30 minutes until tender.
Yield: 5 servings Serving size: 1 cup Calories 80 Total Fat 2 g Saturated Fat 0 g Cholesterol 16 mg Sodium 378 mg Total Fiber 4 g Protein 9 g Carbohydrates 9 g Potassium 472 mg
Scrumptious Meat Loaf: A well rounded meal includes a balance of different kinds of healthy foods. This meatloaf offers foods from the Meat, Vegetable and Grain categories on MyPyramid. Using whole grain breadcrumbs will also add more fiber!
"Got the meat loaf blahs? This recipe transforms the ordinary into the extraordinary."
1 pound extra lean ground beef
½ cup tomato paste
4 cups onion, chopped
4 cups green pepper
4 cups red pepper
1 cup fresh tomatoes, blanched, chopped
2 teaspoons mustard, low sodium
4 teaspoons ground black pepper
2 teaspoons hot pepper, chopped
2 cloves garlic, chopped
2 scallions, chopped
2 teaspoons ground ginger
8 teaspoons ground nutmeg
1 teaspoon orange rind, grated
2 teaspoons thyme, crushed
4 cups bread crumbs, finely grated
1. Preheat oven to 350 F.
2. Mix all ingredients together. [After washing hands, kids can help measure and mix!]
3. Place in 1-pound loaf pan (preferably with drip rack) and bake, covered, for 50 minutes.
4. Uncover pan and continue baking for 12 minutes.
Yield: 6 servings Serving size: 1¼-inch thick slice Calories 193 Total Fat 9 g Saturated Fat 3 g Cholesterol 45 mg Sodium 91 mg Total Fiber 2 g Protein 17 g Carbohydrates 11 g Potassium 513 mg
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