Get your kid’s on track this summer!

The summer is a great time to get on track with healthy eating in your children. Here is an easy way to teach the kids about healthful eating and better nutrition. The time is now to start new habits. J

  • Basic nutrition will help you feel better each day!
  • More energy. Less sleepy feelings in school (even if it bores you to tears!)
  • Less sickness! No one likes being sick, even if you get to miss a day of school!
  • Play better in sports. Increase your strength, endurance and coordination!
  • Help you manage your weight.
  • Build healthy habits. Change early! My middle age clients have many bad habits that they built as children! It gets harder to break them!
  • Protein
  • Each day children should be consuming 2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day.
  • * A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat.
  • Protein Choices:    Chicken, Fish, Shellfish, Turkey, Nuts/Nut Butter, Beans, Eggs, Lean Red Meat, Soy Products.

     

  • Grains
  • Try to eat 6-11 servings per day. Try to make at least ½ of your grain servings WHOLE GRAINS!
  • *Each serving should equal one slice of bread, 1/2 cup of rice or 1 ounce of cereal.
  • Whole Grain Choices:    Whole grain breads (pita, wraps, bread, thin bread, English Muffins, bagels), Oatmeal, Whole Grain Cereals, Brown Rice, Whole Wheat Pasta, Popcorn.

     

  • Dairy Products
  • Try to eat up to 2-3 servings (cups) per day of low-fat milk or yogurt, or natural cheese.
  • *One serving is equal to 1 cup of milk (soy, almond or cow’s), ½ cup yogurt/cottage cheese, 1 ounce of cheese.
  • Dairy Choices:    Low Fat or Fat Free Milk, Cottage Cheese, Yogurt or Cheeses.

     

  • Fruits
  • Try to eat up to 2 servings each day.
  • *One serving is equal to 1 whole fresh fruit, ½ cup diced fruit, ¾ cup 100% Fruit juice.
  • Fruit Choices:    Fresh Fruit, Frozen Fruit (without Added Sugar), Canned Fruit (in 100% Juice), 100% Fruit Juice.

     

  • Vegetables
  • Try to eat up to 3-5 servings each day.
  • *One serving is equal to 1 cup Green Leafy Veggies, ½ cup Cooked/Fresh Veggies, ¾ cup Vegetable Juice (Low Sodium)
  • Vegetable Choices:    Fresh Veggies, Frozen Veggies (without Added Salt), Canned Vegetables (No Added Salt), 100% Vegetable Juice, Salads.

GO, SLOW, WOAH!

To understand healthful nutrition for children – think of the stop light! Green foods are foods you can eat all the time “GO”! The yellow foods are foods that are a little bit more processed or higher in sugar – these foods can be consumed, however; you must watch the total amount you consume, “SLOW”. The red foods “WOAH” are foods that should be extremely minimal in consumption. Eat more of the green foods for health!

 

 

 

 

 

Green Foods

 


 

 

 

 

 

 

 

 

Green Foods are the GO foods! You can eat more of these foods! The more the better!


 

  • Chicken, Fish, Shellfish, Turkey, Nuts/Nut Butter, Beans, Egg Whites, Soy Products.
  • Whole grain breads (pita, wraps, bread, thin bread, English Muffins, bagels), Oatmeal, Whole Grain Cereals, Brown Rice, Whole Wheat Pasta, Popcorn.
  • Low Fat or Fat Free Milk, Cottage Cheese, Yogurt or Cheeses.
  • Fresh Fruit, Frozen Fruit, Canned Fruit (in 100% Juice), 100% Fruit Juice.
  • Fresh Veggies, Frozen Veggies (without Added Salt), Canned Vegetables (No Added Salt), 100% Vegetable Juice, Salads.

 

 

 

Yellow Foods

 


 

 

 

 

Yellow Foods are the SLOW foods! You can eat these foods, but eat them in moderation! Make sure to eat a healthy portion if you eat them each week.

  • Processed Meats: Salami, Hot Dogs, Pepperoni, Ham
  • Refined Grains – White bread, pasta, white rice and high sugar cereals. Grilled Cheese.
  • Processed cheese, sugar added yogurts, higher fat dairy.
  • Dried Fruit with Added Sugar
  • Chips and Crackers
  • Creamy Salad Dressings and Soups-Ranch, Potato Soup

Red Foods

 


 

Red Foods are the WOAH foods! You should really watch how often you eat these foods. Try to limit their consumption to once every few weeks!

  • Fried Foods (Chicken Nuggets, French Fries)
  • Pizza
  • Sugary Ice Cream and Cookies, Cakes!
  • Regular Soda
  • Restaurant Foods or Fast Food
  • Mac and Cheese

 

If you need help with family meal planning – please check out our website or give us a call for a FREE consultation with our Registered Dietitian! (330) 702-1311, www.FTYougnstown.com

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Posted by on June 17, 2013. Filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry