Wholesome Childhood Nutrition Sarah Jacobson Keene State Dietetic Intern, 2013-2014.
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Transcript of Wholesome Childhood Nutrition Sarah Jacobson Keene State Dietetic Intern, 2013-2014.
![Page 1: Wholesome Childhood Nutrition Sarah Jacobson Keene State Dietetic Intern, 2013-2014.](https://reader036.fdocuments.us/reader036/viewer/2022062805/5697bfe31a28abf838cb5038/html5/thumbnails/1.jpg)
Wholesome Childhood Nutrition
Sarah Jacobson
Keene State Dietetic Intern, 2013-2014
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Wholesome Childhood Nutrition
Nutrition Basics
Nutrients important for healthy growth
Feeding picky eaters
Make it a family affair
Q & A
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Keep the plate Colorful!
Fruits & Vegetables
Whole Grains
Lean Protein
Dairy or Calcium rich foods
Hydration
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Nutrition for Growth
Calcium : Milk/yogurt/kefir, soybeans, fortified OJ, dark leafy greens (combine with Vitamin D)
Protein: Lean meats, fish, eggs, tofu, beans, nut butters
Iron: meats, shellfish, leafy greens, beans, breakfast cereals
Fiber: Fruits, vegetables, oatmeal, whole grain cereals
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Nutrition for Growth
Pick water or other unsweetened beverages
Flavor water with fruit, citrus, mint, or diluted 100% juice
MYTH: Sugar causes Hyperactivity in kids
Added sugar DOES add calories and causes tooth decay
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Feeding Picky Eaters
Inborn ability to eat a perfect diet until satiety
Parents need to relax and rely on the child’s ability to determine how much to eat
Social experiences take away the ability of a child to self-regulate dietary intake
Source Nutrition 411
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Feeding Picky Eaters
Prefer sweet and fatty foods
Avoid bitter and sour foods, because they are often poisonous in nature
Texture issues
10 to 15 introductions are needed to accept a new food (neophobia)
Source Nutrition 411
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Feeding Picky Eaters
80% of food practices are in place by the end of toddlerhood
By 5 years of age, most dietary habits are set
Only about 20% of new foods are incorporated during the rest of life
Teach kids NOW what you want them to eat forever—model behavior
Source Nutrition 411
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Feeding Picky Eaters
Eliminate television or distractions during mealtimes
Sit and eat with children – don’t be a short order cook!
Talk about pleasant things
Model good behavior
Likes and dislikes will pass—teach children to accept personal preferences of others
Source Nutrition 411
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Get Your Kids Involved
Planning menus
Shopping
Cooking
Gardening, farm trips, farm stands and farmers markets
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Easy Meal Ideas
Make over favorite recipes: add fruits or vegetables, use oil instead of butter, low fat dairy in place of full fat products
Self Assembled: Tacos, burritos, quesadillas, wraps/sandwiches, salad bar
One pot meals: stir fries, casseroles, chillis, soups
Add more vegetables to pizzas, eggs, pastas, meatloaf
Add fruit to yogurt, cereals, salads, smoothies
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Make it a family affair
Try new recipes or ethnic cuisines
Join a CSA – Community Supported Agriculture
Take a cooking class, go berry picking, make bread
Be respectful of personal preferences
Make and eat meals together
Sit down to ONE meal & relax!