Nutrition and Recipes

Good nutrition is the foundation for a healthy lifestyle. In order to achieve this, one must be taught from an early age, how to choose the right foods and to eat properly in order to maintain a healthy body for life. “Good nutrition is essential to the rapid growth and development that occurs during a baby’s first year” (USDA Healthy Meals Resource System). Providing infants with the proper foods early on will set the stage for a lifetime of good eating habits. If infants learn that eating is fun and enjoyable, they will tend to not be picky eaters as toddlers. If they are provided many choices of foods they will eat better as they grow, and be more willing to eat a variety of foods.

In the toddler years, children are learning to self-feed using utensils and cups.
This is the age of exploration. Toddlers learn about their world and relationships through
mouthing things. If a caregiver is uptight and controlling during this time, a toddler will
learn that mealtime is stressful, and this will lead to eating problems. A caregiver must
allow toddlers time to explore and chances to be successful with feeding. A toddlers’ body is growing at a rapid rate during this time. Therefore, the caregiver must provide all of the essential food groups and nutrients to picky eaters at more frequent intervals throughout the day. This will ensure that the toddler samples a variety of foods and textures, and gets enough calories, even if they are being picky.

The preschool years are a time of independence. Preschoolers are capable of helping in food choices and preparation. If the caregiver enlists the aid of the preschooler in the planning and preparation of meals, this will teach the child that mealtime is a family job and one that he or she can help with. This is the ideal time to teach preschoolers about good nutrition and eating habits. The caregiver can incorporate learning about proper nutrition into the curriculum through books, puzzles and games.

Caregivers and parents are the “gatekeepers” in deciding which foods to offer and how often. Although children do know how much they need to eat and how to tell if they are full or not, it is ultimately the job of the caregiver to monitor the child’s food intake to avoid poor nutrition and eating habits. (USDA Healthy Meals Resource System)

Parents and caregivers have a tremendous influence on what children eat and how often. If caregivers model healthy eating patterns early on, children can learn to develop good eating habits for life. (Robertson, Cathie pg. 313) One way in which caregivers can model good eating habits is by providing a variety of healthy foods throughout the day for the child to sample. (See examples below) If the caregiver eats the same foods with the child, as in a family style setting, this shows the child that these foods are for everyone, not just kids. Another way that caregivers can model a healthy lifestyle is by exercising together. If the caregiver exercises on a regular basis, and provides activities that encourage body movement, the child learns to be active. Being active is an essential part of learning to be healthy and maintain a proper body weight. If the caregiver makes the task fun, as in providing movement games, the child learns that exercise can be fun.

Cooking together as a family is a great way to help children learn that cooking and eating is a fun and enjoyable experience that leads to a healthy lifestyle. The following are recipes that are nutritious and easy to prepare with children.

Breakfast Banana Boat (betterkidcare.psu.edu)

Ingredients: 1 small banana; 1 container low fat vanilla yogurt; ½ c toasted oat
Cereal; ¼ c seasonal fresh fruit such as strawberries, cut into pieces


Preparation: Wash hands. Have each child peel the banana and cut it into small
pieces using a plastic knife.
Place the banana pieces into a bowl, and top with the yogurt.
Sprinkle with the cereal and sliced fresh fruit.

Serves one: Nutrition information, 1 serving each, dairy and protein, 1 serving grains, 2 servings fruit.


Turkey club roll ups:

Ingredients: 1 small tortilla, 1 slice turkey, 2 slices microwave bacon, ¼ c low fat
shredded cheese, 1 slice lettuce, 1 Tablespoon low fat ranch dressing.

Preparation: Wash hands. Have the child spread the ranch dressing onto the tortilla, using a plastic spoon. Next, layer the turkey, lettuce, bacon and cheese onto the tortilla. Place in the microwave for 30 seconds,
or until cheese is melted.

Serves one: Nutritional information: 1 serving each, bread, dairy, vegetable, fat.
Two servings meat.

Orange couscous Salad: (Produce for Better Health Foundation:)

Ingredients: 1 pkg. whole wheat couscous; 1 tsp. Ground turmeric; pinch of black pepper; ¼ c chickpeas, drained; 1 can mandarin oranges,
drained; 1 sm. Onion, chopped; ¼ c raisins; orange zest; 1 tsp
lemon juice; 1 Tbsp. Olive oil; pinch of dry chives;

Preparation: Prepare couscous according to package directions; add turmeric &
Black pepper; cover;
In large bowl, combine chickpeas, oranges, onion and raisins; set
aside.
In a separate bowl, whisk together olive oil, orange zest, chives, and lemon juice.
Pour mixture over chickpeas mixture, and once mixed, fold in
Couscous.
Cover and refrigerate 1 hour.
Nutrition Information: 1 serving each, bread, fruit, vegetable, fat.