Drink healthfully! Healthy drink choices include:
• plain water
• water or seltzer with natural flavorings, but with no added sugars, sweeteners or artificial sweeteners
• 100% fruit juice should be provided in 4-ounce servings; servings should be limited to no more than 4 ounces a day
• 1% low-fat and fat-free milk; servings should be no more than 8 ounces
Create a healthy plate!
use a small plate
½ of the plate should include veggies and fruit
¼ of the plate should include lean meat or a meat alternative
¼ of the plate should include whole grains
Choose healthy grains.
brown rice
whole grain bread
whole wheat pasta
whole wheat pita or flat bread
whole wheat tortillas
bulgur, or cracked wheat
corn meal
A word about sugary drinks.
A sugary drink is one with added sugar. “Sugar” goes by many names, including high-fructose corn syrup, maltose, cane juice, dextrose, lactose, and malt syrup to name a few. Sugary drinks include sodas, juice drinks, flavored milk and milk alternatives, sports drinks, energy drinks, and blended coffees and teas. Children who drink one or more sugary drinks a day have a higher risk of being overweight, and sweetened drinks can lead to tooth decay.
Here are some ideas to help the children you care for cut down on sugary drinks:
Serve water – there’s no limit and it’s the best choice!
Stick to 1% low-fat and fat-free milk for children over the age of 2.
Make “just a little juice” a rule – if juice is served it should be 100% juice and limited to no more than 4 ounces a day. Eating the whole fruit provides more nutrients and fiber.
Say “No” to soda, energy drinks and sports drinks.
Serve less – don’t supersize your drinks!
When planning meals for children, some things to think about…
Try cutting food into fun shapes or making faces out of fruit and vegetables.
Make it fun! See how many different kinds of fruits and vegetables each member of your family can try. The person who samples the most in a week or a month wins a meal featuring his or her favorites.
Eat meals with children. Let them see that you enjoy fruits, vegetables, low-fat dairy products, and whole grains at meals and snacks.
Encourage preschoolers to help you prepare meals and snacks. Teach children to tear lettuce or add veggie toppings to pizza. Cooking together can mean more "mommy (or daddy) and me"time on busy days.
On the go? Put fruit or raw vegetables in your bag for quick snacks. Let children see that you like to munch on vegetables when you're on the go.
Jazz up produce: try hummus or a homemade salad dressing as a dip for veggies, spread some peanut butter on apple slices, or create a selection of fruits and vegetables with the colors of the rainbow.
Add fruits and vegetables to foods your child already likes: put blueberries in pancakes, chopped fruit on cereal, or chopped broccoli in macaroni and cheese.
Make nutritious food convenient: put out rinsed and cut fruits and vegetables in a bowl, or keep them on a shelf in your refrigerator where your child can see them and easily reach them.