Having a hard time thinking of nutritious AND delicious meals for your child? Well, look no further! We are going to present you with some basic knowledge about healthy eating and teach you some meal preparation tips and tricks. Now, you'll never have to think twice about what you are feeding your child!
Why is healthy eating important?
Consistently eating healthy, balanced meals is one of the most important things you can do for your child. Did you know that one out of every three California children ages 2 - 5 are overweight or obese? To combat obesity and to keep your child healthy, all parents should consider making small adjustments to their meals to provide the best future for their child!
Healthy eating has so many lifelong benefits:
Keeps your child healthy
Helps your child grow normally
More energy throughout the day
Mental well-being
Receives all necessary nutrients
Boosts immune system
Faster wound healing
Reduces the risk of serious diseases in the future
The Three Pillars of Healthy Eating
Let's make this as simple and easy to remember as possible. Whenever you are preparing any meals for your child, remember these 3 pillars of healthy eating. Follow these 3 rules and you can never go wrong!
PILLAR #1: BALANCE
A balanced meal ensures that your child gets all the essential nutrients
Make sure every meal has at least one healthy source of protein, grains, fruits, vegetables, and dairy. This balance will ensure that your child is getting all the necessary nutrients from each meals.
Try to select lean protein choices and whole-grain carbohydrates.
PILLAR #2: PORTIONS
Controlling portion sizes can prevent obesity and many other health issues
A good rule of thumb is to fill up half of the plate with fruits and vegetables, a quarter with lean protein, and another quarter with whole grain foods.
Keep meat portions small, about the size of the back of your child's fist.
Slice, chop, or blend foods into small peices to avoid choking.
PILLAR #3: VARIETY
Giving your child variety and choice helps prevent picky eating
Protein: Choose from a variety of protein sources. Good alternative sources of protein include beans, seafood, and eggs.
Fruits & Vegetables: Try to make your selections very colorful.
Try blending diary into a smoothie to provide a new twist! You can even add fruits to make a more balanced and healthy option.
Here are some great ideas that you can use for your next meal. Notice the use of the three pillars (balance, portion control, and variety) in each meal!
We hope you can use these examples as inspiration for your own healthy meals!
BREAKFAST EXAMPLE
Protein: Scrambled eggs
Grain: Whole wheat toast with peanut butter and bananas
Fruits: Persimmons
Vegetables: Baked sweet potatoes and roasted brussel sprouts
Diary: 2% reduced-fat milk
LUNCH EXAMPLE
Protein & Grain: Chicken pasta with whole wheat bread
Fruits: Kiwi slices
Vegetables: Grilled spinach & roasted bell peppers
Diary: Reduced-fat yogurt with granola flakes and honey
DINNER EXAMPLE
Protein: Grilled chicken & hummus
Grain: Whole wheat pita bread
Fruits: Tangerines & grapes
Vegetables: Grilled broccoli & steamed corn
Diary: 1% reduced-fat milk
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