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Healthful Hints
Food Intake:
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Parents are in CHARGE!
As a parent, your responsibility is to buy healthy groceries and
serve nutritious food to your growing children. Start by
establishing a routine, even if it is difficult at first. This
means a set time for breakfast, lunch, dinner, and snacks.
Once you have a routine for meals and snacks, meal times are more
relaxed. Most children are happier on a schedule and become
hungry at regular times. You'll feel happier about your
parenting job when the family has a routine.
- So, be consistent! Children need a meal routine just like they
need a bedtime routine. Plan for three meals and two snacks each
day! Serve a vegetable or fruit at every meal. Fruits and vegetables
are great for snacking too.
- Instead of rewarding your child with food, reward them with
attention (hugs, kisses, and smiles) and playful activities.
Foods to always focus on eating: Use
this chart as a guide to help you and your family make smart food
choices. Post it on your refrigerator at home or take it with you to
the store when you shop.
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Almost all fresh, frozen, and canned vegetables
without added fat and sauces
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All fresh, frozen, canned (in juice) 100 percent
fruit juice
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Whole-grain breads, pita bread; tortillas and pasta;
brown rice; hot and cold unsweetened whole grain breakfast cereals
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Fat-free or 1 percent reduced-fat milk; fat-free or
low-fat yogurt; part skim, reduced fat, and fat-free cheese; low-fat
or fat-free cottage cheese
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Trimmed beef and pork; extra lean ground beef;
chicken and turkey without skin; tuna canned in water; baked,
broiled, steamed, grilled fish and shellfish; beans, split peas,
lentils, tofu; egg whites and egg substitutes
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Ice milk bars; frozen fruit juice bars; low-fat
frozen yogurt and ice-cream; fig bars, ginger snaps, baked chips;
low-fat microwave popcorn; pretzels
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Vinegar; ketchup; mustard; fat-free creamy salad
dressing; fat-free mayonnaise; fat free sour cream, Vegetable oil,
olive oil and oil-based salad dressing
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Water, fat-free milk or 1 percent reduced-fat milk;
diet soda; diet iced teas and lemonade
Need some new ideas for adding more fruits and vegetables to your
daily diet?
- Check out the
5aDay
Program for tips, recipes, and more! You can find easy ways to
add more fruits and vegetables into your daily eating patterns.
Visit the fruit and vegetable of the month pages to find seasonal
fruits and vegetables, preparation tips, and great recipes.
- In addition, you can find many new ideas in our
recipe database. The database enables you to find exciting fruit
and vegetable recipes that fit your needs. Searching by meal, by
ingredient, or by cooking needs is easy.
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Portion distribution:
http://hin.nhlbi.nih.gov/portion/index.htm -
How much are
your kids eating and how long will it take them to burn it off?
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Upcoming Events
in Nutrition
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"Winning Weighs"
sponsored by Gundersen Lutheran Hospital will be conducting a
program called "Winning Weighs for Kids
with Disabilities" and their families. The program
is a collaborative effort between University of Wisconsin-La Crosse,
Department of Exercise and Sport Science, School District of La
Crosse, and Gundersen Lutheran nutrition staff. The first
program will be held at Southern Bluffs Elementary School in La
Crosse, WI and will be moving up to the middle and high schools
providing nutrition education for children and youth with
disabilities and their families.
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