Healthy Food and Nutrition

Good nutrition and eating habits are so important to children in each age group because I believe that eating nutritious food and practicing good eating habits, will help to lay the foundation of lifelong health for children as they grow. Good nutrition and eating habits must begin at infancy. In order for us to provide, good source of nutriment for our bodies. We must eat from all classes of food and we must eat the correct quantity and the correct ratio. "Good nutrition involves the seven classes of food: 1. Carbohydrates, 2. Proteins, 3. Fats, 4. Vitamins, 5. Mineral salts, 6. Water, 7. Roughage, (Ghaz, 2009). According to Ghaz, the importance of taking good nutrition and practicing good eating habits are as follows: 1. For the growth, repair and replacement of damaged cells (when a person grows, food is needed for the formation of new cells. The new cells replace cells that are damaged or dead). 2. Energy supply (daily physical activities can only be, carried out if we obtain enough energy from food. Energy are needed by our organs and muscles to function. 3. For the maintenance of good health, (mineral salts and vitamins are important to maintain the health of our body and to prevent infections) (2009). If we teach our children good eating habits, and regularly eat a wide variety of basic foods, he or she will be well nourished.


. Adults/parents, play a major role in shaping the eating habits of a child. Parents who eat right, exercise and have healthy habits are more likely to raise healthy and active children. Two ways in which adults can actively help children develop healthy eating habits are "(1) Offer your child a wide variety of foods, such as grains, vegetables and fruits, low-fat dairy products, and lean meats or beans. Choose and prepare foods with less salt. Keep the salt-shaker off the table. Have fruits and vegetables on hand for snacks instead of salty snack foods and (2) involve your child in planning and preparing meals. Children may be more willing to eat the dishes they help fix. (U.S. Department of Health and Human Services, National Institutes of Health, 2007).

Three nutritious recipes that family members can prepare with preschoolers are:

                                              #1Chicken Ratatouille

Preparation Time: 30 minutes

• 1 Tbsp Vegetable oil

• 4 medium Chicken breast halves, skinned, fat removed, boned and cut into 1-inch pieces

• 2 7-inch Zucchini, unpeeled and thinly sliced

• 1 small Eggplant, peeled and cut into 1-inch cubes

• 1 medium Onion, thinly sliced

• 1 medium Green pepper, cut into 1-inch pieces

• ½ lb Mushrooms, fresh, sliced

• 1 (16 oz) can Tomatoes, whole, cut up

• 1 clove Garlic, minced

• 1 ½ tsp Dried basil, crushed

• 1 Tbsp Fresh parsley, minced

• Black pepper to taste

Heat oil in a large non-stick skillet, add chicken and sauté about 3 minutes (or until lightly browned). Add zucchini, eggplant, onion, green pepper and mushrooms. Cook for about 15 minutes. Add tomatoes, garlic, basil, parsley and pepper. Continue to cook for about 5 minutes or until chicken is tender. Serve.

2 Cup of Fruits and Vegetables per Serving

Nutrition Information per Serving:

Calories: 270

Total Fat: 7g

Saturated Fat: 1.5g

% of Calories from Fat: 23%

% Calories from Sat Fat: 5% Protein: 32g

Carbohydrates: 21g

Cholesterol: 75mg

Dietary Fiber: 8g

Sodium: 240mg

Each serving provide: An excellent source of fiber, vitamins B2, B3, B6, C and K, phosphorous, potassium and selenium, and a good source of vitamin B1, foliate, pantothenic acid, copper, iron, magnesium, manganese, molybdenum and zinc.







                                   #2Fruit Compote


Preparation Time: 15 minutes

• 1 can (8 oz) Pineapple chunks

• 1 ½ cups Orange juice

• 1 Tbsp Cornstarch

• 1 medium Banana, peeled and sliced

• 1 Pear, sliced and cubed

• 2 Peaches, sliced and cubed

Drain the juice from the canned pineapple into a small saucepan. Stir in orange juice and cornstarch. Blend until smooth. Bring to a boil over medium heat, stirring constantly. Let the juice mix cool to room temperature. While the juice mix is cooling, peel and slice the banana. Wash the pear and peaches and cut into cubes. Pour the cooled juice mix into a large bowl. Add the pieces of pineapple, banana, pear, and peaches. Stir together.


1 Cup of Fruits and Vegetables per Serving

Fruit and /or Veggie color(s):

Nutrition Information per Serving:

Calories: 140

Total Fat: 0g

Saturated Fat: 0g

% of Calories from Fat: 0%

% Calories from Sat Fat: 0% Protein: 1g

Carbohydrates: 35g

Cholesterol: 0mg

Dietary Fiber: 3g

Sodium: 0mg

Each serving provides excellent source of vitamin C, and a good source of fiber, potassium and vitamin B6.


                                           #3Easy Eggplant Stir-Fry

Preparation Time: 20 minutes

• 2 Eggplants, peeled and cubed

• 1 Zucchini, thinly sliced

• 1 cup Green bell pepper, cut into strips

• 2 Onions, sliced

• 3 Tbsp Italian dressing, low fat

• 2 cups Cherry tomatoes

• 2 cups Brown rice, cooked

Cook brown rice according to directions on box. Place eggplant, zucchini, green bell pepper, onions and salad dressing into a skillet. Cook until tender. Stir in cherry tomatoes and cook for 3-5 minutes. Serve over brown rice.

2 Cups of Fruits and Vegetables per Serving

Nutrition Information per Serving:

Calories: 200

Total Fat: 3g

Saturated Fat: 0g

% of Calories from Fat: 13.5%

% Calories from Sat Fat: 0% Protein: 5g

Carbohydrates: 39g

Cholesterol: 0mg

Dietary Fiber: 7g

Sodium: 100mg

Each serving provides: An excellent source of fiber, vitamins A, B6 and C, and manganese, and a good source of vitamins B1, B3 and K, foliate, chromium, copper, magnesium, phosphorous, potassium and selenium.

Suggested strategies to make cooking together an enjoyable learning experience for children can happen by first creating an area in the kitchen for your kids. Make available a shelf with safe cooking utensils, and pots and pans. Other things to make available for the kids could include some empty containers; plastic bowls, cookie cutters, and anything else that is safe for your kid to use. Also by letting children do most of the work of preparing the food it makes them feel important and they will be eager to eat what they make.


                                                              
                                                            Reference:


Ghaz, (2009). The Importance of Taking Good Nutrition and Practicing Good Eating Habits. Retrieved on June 30th 2010 from http://healthmad.com/nutrition/the-importance-of-taking-good-nutrition-and-practicing-good-eating-habits/#ixzz0sV24pvLy

U.S. Department of Health and Human Services, National Institutes of Health. (2007). Healthy Eating and Physical Activity Across your Lifespan: Helping your child Tips for Parents

Kids Food Healthy Recipes for Kids. Retrieved on June 30th 2010 from www. Kidshealthyrecipes.com/-cached-similar