Go for the Grains!
Grains provide important nutrients for energy, growth and good health. These nutrients include: carbohydrates to provide fuel for energy. At least half of the calories each day should come from carbohydrates. Eating six to 11 equivalents of breads, cereals, rice and pasta each day allows protein to do its job of building body cells. Eating plenty of carbohydrate foods also helps to lower fat in the diet. Carbohydrate foods aren't fattening. It's the butter, margarine, gravy and mayonnaise we put on them that add extra calories. Remember, children's portions are smaller than adults'.
- B-vitamins to help the body use energy from food, keep skin healthy, help digestion and appetite
- Iron to build red blood cells
- Fiber to provide bulk and help prevent constipation.
Most grains are low in fat. Whole grain means that the bread, cereal, rice or pasta is made from the whole grain of wheat, rice and other grains. Whole-grain products include the bran, which gives fiber and B vitamins, and the germ, which provides vitamins, iron and protein. Look for whole grain as the first ingredient on the label. Examples of whole grains are whole wheat, cracked wheat, oatmeal and brown rice.
Enriched means the producer has put back the B vitamins and iron taken out during processing. Enriching food does not add fiber taken out. Look for the word enriched on the ingredient label, too.
Vegetables
Vegetables have been eaten in other countries for thousands of years. Some, like onions and celery, were even used as medicine in early times. Settlers who came to America brought vegetable seeds with them. For example, Italian families brought broccoli seeds. Cauliflower came from France and England. Okra came from Africa.
Children should eat from 1.5 to 2.5 cups of vegetables every day depending on age and size. Vegetables provide nutrients like beta carotene (the plant form of vitamin A), vitamin C, folic acid and fiber. Some provide iron and calcium. All of these help children build strong healthy bodies and stay well.
Different types of vegetables provide different nutrients. For variety, eat dark-green leafy vegetables, starchy vegetables, legumes (red beans, white beans) and others like tomatoes and green beans.
The vegetables we eat come from different parts of the plant.
The root vegetables we eat include: beets, potatoes, yams, carrots, radishes, onions and turnips.
The stem vegetables we eat include: asparagus, mushrooms, celery, rhubarb.
The leaves we eat include: brussels sprouts, cabbage, greens, lettuce, spinach and parsley.
The seeds we eat include: corn, lima beans, green beans, red beans, peas, white beans.
The flowers we eat include: artichokes, broccoli, cauliflower.
The vegetable fruits we eat include: tomatoes, okra, bell peppers, cucumbers, squash, eggplant.
Fruits
Fruits are grown and eaten in every country in the world. They grow on trees, bushes or vines that live for many years. Some, like bananas and pineapples, grow best in countries that stay warm all year long. Others, like apples and cherries, grow well where it gets very cold in the winter. All provide nutrients that children need to stay healthy.
Children should eat one to two cups of foods from the Fruit Group each day depending on age and size. Fruit provides nutrients such as vitamin C, beta carotene (this turns to vitamin A in our bodies), potassium and fiber. Vitamin C helps to heal cuts and bruises. Citrus fruit, melons and strawberries are high in vitamin C.
Beta carotene, vitamin C and fiber may even help to prevent cancer and heart disease. Apricots and cantaloupes are high in beta carotene. Apples, pears, plums and figs are high in fiber. Potassium is needed for fluid balance. Bananas and oranges are high in potassium.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
The USDA MyPyramid recommends that children eat two to three smaller servings from this group every day. The Meat Group of MyPyramid provides protein for growth. Animal foods such as beef, chicken, pork, fish and eggs are complete proteins. Complete proteins are needed for normal growth rates.
Plant foods such as dry beans, nuts and peanut butter are incomplete proteins. To make incomplete proteins complete, drink milk or add cheese or small amounts of meat.
Meats are good sources of three nutrients that are low in diets of many preschool children
1. Zinc aids in growth, appetite, taste and wound healing. It is found primarily in meat, liver, eggs and seafood (especially oysters).
2. Vitamin B6 helps the body break down and use food we eat, especially protein foods. It also helps the body build blood and is needed for a healthy nervous system. It is found in chicken, fish, liver, pork and eggs.
3. Iron helps build red blood cells and helps a person have a longer attention span. It also helps in the ability to learn. Meat, eggs, liver, poultry and fish are the best sources.
Choking: More than two-thirds of all children's deaths from choking were from foods in the meat group. High-risk foods include:
- Hot dogs and sausages (cut into small pieces, not round ones)
- Peanuts and other nuts (especially in children aged two and younger)
- Peanut butter - can form a plug in the airway
- Bone fragments - a chicken leg with bone, fish bones
Food Safety
Some food products may contain bacteria that could cause illness if the product is mishandled or cooked improperly. For your protection, follow these safe handling instructions:
Keep meats refrigerated or frozen.
Thaw in the refrigerator (not on the counter).
Keep raw meat and poultry separate from other foods
Wash working surfaces (including cutting boards), utensils and hands after touching raw meat or poultry.
Cook thoroughly. Cook ground meat until pink disappears.
Keep hot foods hot. Refrigerate leftovers immediately.
Milk Group
Milk's claim to fame is its nutritional value. It is one of the groups in My Pyramid, and we should choose food from this group each day. Milk contains almost every nutritional element needed in human diets. That's why it is often called the most nearly perfect food. In fact, it's the primary food of infants in their first year of life. The fact is you never outgrow your need for milk.
The milk, yogurt and cheese group supplies these important nutrients needed by the body:
Calcium for strong bones, teeth and muscle tissue
Protein for growth and repair of body tissues
Carbohydrate for energy
Vitamin A for healthy skin and vision
Phosphorus and Vitamin D work together with calcium to build and maintain bones and teeth.
B vitamins help the body use energy from food.
Young children need the equivalent of two cups of milk each day. This amount should be divided into smaller servings of one-half to three-fourths cup and offered several times a day to meet the recommended equivalent of two cups of milk.
Children two years old and older can drink low-fat or skim milk. The American Academy of Pediatrics recommends that children under two be given whole milk. They need the fat for normal growth and development during this period. Most young children like milk, but some give up drinking it once they are weaned. Because dairy products are so important in our diets, here are a few ideas for getting the milk your child needs into his diet if he won't drink milk:
- Serve milk at the temperature your child likes.
- Use other dairy foods high in calcium.
- Add milk to foods your child does eat, such as casseroles, soups and puddings.
- Cook cereals in milk.
- Consider serving milk-based beverages such as milk shakes and hot cocoa made with low-fat milk.
- Look for recipes that include milk.