FREE Nutrition For Kids

Nutrition Month is fun for the whole family! Don’t exclude kids from play – these lessons are important to them too. To help you realize this idea and provide you with one final resource before Nutrition Month officially begins, we’ve brought you a wonderful free handout today! It provides a perfect way to present important nutritional information.

Check out the preview below, then scroll down to download the PDF yourself!

what makes you strong

If you want to stay healthy and have the energy to do all your favorite games and activities, then you need to eat the foods that are good for you and make you strong. How do you know which foods will do the job? Check out this handy guide!

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Is it nutritious?

Nutrients are found in many foods. We need nutrition to survive. Both vitamins and minerals are nutrients that are key to strong and healthy growth. Foods like fruits, vegetables, whole grains, lean protein, and low-fat dairy are all packed with nutrients. For example, milk is rich in calcium and usually contains vitamin D. Both are nutrients that your body needs to keep your bones strong.

Does it have fiber?

Fiber is found in fruits and vegetables and many whole grains. It makes you feel full and helps your digestive system work properly. Beans are high in fiber, as is brown rice. You can make a great rice bowl with brown rice, beans, salsa, and veggies! They both have a lot of fiber.

Playing outdoors is a great way to exercise. Is skipping or limiting food “bad for me”?

Some foods are not conducive to healthy growth. Many children eat too many “empty calories.” Empty calories are calories without nutrients. They can even cause you to gain weight. Don’t eat too much sugar – sugar contains a lot of calories. It also messes with your blood sugar, which can leave you feeling energized one minute and super tired the next.

Another “bad for me” food that should be skipped is saturated fat. Saturated fat is bad for you, especially your heart. You’ll find it in animal products like butter and meat, and it’s usually solid at room temperature. Trans fats are another “bad for me” food you should avoid. It is often found along with margarine in store-bought baked goods and cookies.

So how to eat right?

The best way to eat right is to eat a small portion of a wide variety of foods. Choose lots of colorful vegetables and fruits, then fill the rest of the plate with some lean protein (like chicken breast or beans), some skim milk (like skim milk or nonfat yogurt), and some whole grains (like brown rice and whole-wheat bread) part).

Do you like what you see? Download the handout for free! If you want to see more of these great resources, visit the Nutrition Education Store today! It contains amazing nutrition education material. In the meantime, here’s a small selection of our favorite kids’ resources…

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Healthy dinner plate for kids

Kid’s Healthy Eating Plate is a visual guide that helps kids understand nutrition and encourages them to eat well and stay active. At a glance, this graphic shows examples of the best foods to inspire healthy meal and snack choices, and highlights physical activity as part of staying healthy.

Children’s Healthy Plate_Jan2016


Establish a healthy and balanced diet
Eating a variety of foods makes our meals fun and delicious. It’s also the key to a healthy, balanced diet, as each food contains a unique blend of nutrients — macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). The Healthy Kids Plate provides a blueprint to help us make the best dietary choices.

Instead of sharing half of our colorful veggies and fruits (and opting for them as a snack), split the other half into whole grains and healthy protein:

The more vegetables—the more varieties—the better.
Potatoes and french fries don’t count as vegetables because they have a negative effect on blood sugar.
More about vegetables >


Eat more fruits of various colors.
Choose whole or sliced ​​fruit (instead of juice; limit juice to one small glass per day).
More about fruit >


Children’s Bungalow
Choose whole grains or foods made from least processed whole grains. The less processed grains are, the better.
Whole grains—whole grains, brown rice, quinoa, and foods made from them, such as whole-grain pasta and 100% whole-grain bread—are better for blood sugar and lower than white rice, bread, pizza crust, pasta, and other refined foods The effects of insulin are milder than grains.
More about whole grains >


Kids_Healthy Protein
Choose beans and peas, nuts, seeds and other plant-based proteins, as well as fish, eggs and poultry.
Limit red meats (beef, pork, lamb) and avoid processed meats (bacon, deli meats, hot dogs, sausages).
More about healthy protein >


It’s also important to remember that fat is an essential part of our diet, and the most important thing is the type of fat we eat. We should regularly choose foods that contain healthy unsaturated fats (such as fish, nuts, seeds, and healthy vegetable oils), limit foods high in saturated fats (especially red meat), and avoid unhealthy trans fats (from partially hydrogenated oils) :

Use healthy oils from plants, such as extra virgin olive oil, canola, corn, sunflower and peanut oils, in cooking, salads and vegetables, and at the table.
Limit occasional use of butter.
More about healthy oils and healthy fats >


Compared to other foods on our plates, dairy products are in less demand:

Choose plain milk, plain yogurt, small amounts of cheese, and other unsweetened dairy products.
Milk and other dairy products are convenient sources of calcium and vitamin D, but the optimal intake of dairy products has not been established and research is still developing. For children who drink little or no milk, ask your doctor about possible calcium and vitamin D supplements.
More about dairy >


Water should be the beverage of choice at every meal and snack when we are active:

Water is the best choice for quenching thirst. It’s also sugar-free and as easy to find as the nearest faucet.
Limit fruit juices that contain as much sugar as soda to one small glass per day, and avoid sugary beverages like soda, juice drinks, and sports drinks, which provide a lot of calories and little other nutrition. Over time, drinking sugar-sweetened beverages can lead to weight gain and an increased risk of type 2 diabetes, heart disease, and other problems.
More about water and healthy drink choices >


Finally, incorporating physical activity into our day by staying active, like choosing the right foods, is part of the secret to staying healthy:

Replace inactive “sit time” with “fitness time.”
Children and teens should get at least an hour of physical activity a day, and they don’t need fancy equipment or gyms. The Physical Activity Guidelines for Americans recommends choosing unstructured activities for children, such as tug of war or playing with playground equipment.
More about staying active >


Overall, the main message is to focus on nutritional quality.

The type of carbohydrates in the diet is more important than the amount of carbohydrates in the diet, because certain carbohydrate sources—such as vegetables (with the exception of potatoes), fruits, whole grains, and legumes—are healthier than foods like sugar, potatoes, etc. Made from flour.
Kids Healthy Plate is free of sugary drinks, candy and other junk food. These are not everyday foods and should be eaten very rarely, if at all.
The Children’s Healthy Plate encourages the use of healthy oils in place of other types of fats.
About Children’s Healthy Plates
The Healthy Kids Plate was developed by Harvard nutritionist T.H. The Chan School of Public Health has improved the visual guidance provided by USDA’s MyPlate icon based on the best available science. The Kids Plate reflects the same important message as the Healthy Eating Plate, emphasizing nutritional quality, but designed to teach kids about healthy eating habits.


Nutrition Tips for Kids

Today, many children and families have busy schedules. These make it difficult to sit down and eat home-cooked meals every day. Many kids’ diets include lots of convenience foods and takeaways. But these foods may not be healthy. They can negatively affect your child’s health. Some problems caused by an unhealthy diet can persist into adulthood. They can even develop into lifelong diseases.

A healthy diet has many benefits for children. it can:

Stabilize their energy.
improve their thinking.
Balance their emotions.
Help them maintain a healthy weight.
Help prevent mental illness. These include depression, anxiety, and ADHD.
Also, eating healthy and focusing on nutrition is one of the easiest and most important ways to prevent disease. A healthy diet can prevent many chronic diseases. These include obesity, heart disease, high blood pressure and type 2 diabetes. About half of Americans have one or more of these diseases.

When you learn healthy eating habits as a child, you are more likely to stick to them. That’s why it’s important to teach your kids good habits right now. This will help them stick to these eating habits. This will help them avoid the aforementioned chronic diseases as children or adults.

Ways to improve your health
There are many ways you can teach and support your child about healthy eating. They include:

start with breakfast
A balanced protein breakfast is a great start to your child’s day. Protein can help you feel fuller for longer. It can even help teens lose weight.

It can be busy in the morning. Try one of these healthy mobile breakfasts:

Egg Sandwich on Whole Wheat Bread.
Greek yogurt.
Spread peanut butter on whole wheat toast.
Hard-boiled eggs, toast and an apple.
eat first
Sitting down with the whole family is an important part of establishing healthy eating habits. But it’s not just about eating together. Meal time is also an opportunity to:

Comfort for your child. Children thrive in everyday life. Knowing that they have dinner or other meals with their family on a regular basis helps them feel safe.
Talk to your child. Show interest in what’s going on in her life. Tell them what happened to you. Build stronger bonds between your family members.
Monitor their eating habits. Older children and teens spend more time at school or eating with friends. Use this time to observe what and how they eat. See if you can do something to encourage better habits.
Be a role model for your children. If you prepare and eat healthy foods yourself, your kids will eat healthier too. Avoid forced calorie counting. Don’t make negative comments about yourself. Your child may take the same attitude. This can cause him or her to develop body image issues or negative associations with food.
get kids involved
Let your child help you shop and choose food. Teach them how to read food labels and let them know the nutritional value of the foods they choose. They can also help prepare meals and take some responsibility for what they eat.

Another fun way to get your kids involved is to create a garden. Growing some of your favorite fruits, vegetables, and herbs can teach kids valuable lessons. Growing, tending and harvesting your own food is satisfying. It’s a fulfilling experience for children and adults alike.

Make Small Shifts to Healthier Foods
You don’t have to revise the entire meal plan. Just find some alternatives to unhealthy foods in the refrigerator or pantry. Start adding slowly until you make healthier choices. Examples of simple interchanges are:

instead of… try…
whole milk low-fat milk
soda or flavored soda
White bread Wholemeal or whole wheat bread
Ice Cream Homemade Smoothie
butter olive oil
Creamy Salad Dressing or Pasta Sauce Base Dressing or Vegetable Pasta Dressing
Potato chips Baked chips or nuts
limit sugar
Sugar occurs naturally in many foods. This includes fruits, vegetables, grains and dairy products. We get all the sugar we need from these foods.

Many foods contain sugar. At best, all the extra sugar just adds empty calories to our diet. At worst, it can lead to hyperactivity, mood disorders, obesity and type 2 diabetes.

Sugar is often added to foods that we consider sugar-free. This includes bread, canned soup or vegetables, condiments such as ketchup, frozen meals, and fast food. For best health, we should avoid or reduce the amount of these foods we eat.

Here are some tips on how to reduce sugar in your and your child’s diet.

Don’t ban sweets. Saying your child will never eat doughnuts or cakes again can whet your appetite. When they eat sweets, they tend to overindulge. Just treat this food as a special treat instead of making it a regular part of your diet.
Change recipes. Many recipes taste just as good with less added sugar. Try cutting the amount of added sugar in half and see how it works.
Avoid sugary drinks. It is recommended that children consume no more than 12 grams (3 teaspoons) of sugar per day. But 1 can of regular lemonade contains 40 grams (10 teaspoons) of added sugar. Skipping soda and juice is an easy way to cut down on sugar.
Eat more fruits Fruits contain a lot of natural sugars. Eat more to satisfy your sugar cravings. Make fruit-based desserts. Try a fruit smoothie instead of a milkshake.
Handle fat smartly
Healthy fats are an important part of our diet. They help us get and stay full. They also benefit our brains, improving memory and boosting mood. The key is to make sure your child is eating the right fats.

Healthy fats are unsaturated fats. This can be:Monounsaturated – olive oil, avocado, nuts (almonds or pecans) and seeds (pumpkin or sesame seeds).
Polyunsaturated – flaxseeds, walnuts, or omega-3 fatty acids found in fish like salmon or sardines.

Unhealthy fats are trans fats. These can be found at:

Vegetable shortening.
fried food.
Baked Goods.
Processed foods made from “partially hydrogenated” vegetable oils.
Packaged foods such as biscuits, biscuits or snacks.
Make fruits and vegetables more attractive
The first step to making fruits and vegetables appealing is to get rid of unhealthy sweet and salty snacks. Your child may want a salty snack, such as B. crisps. But if there isn’t one in the house, he or she is more likely to like carrots and hummus.

After that, try some of these ideas:

Get fresh fruit ready. Store whole fruit where children can see it. Just a bowl of apples and bananas on the kitchen table as a reminder. Plus, whole fruit is an easy snack to take with you when you go out. This is helpful for older kids.
Let the child choose. When shopping, let your kids choose what sounds good to them. They know what they are more likely to eat.
Hide vegetables among other foods. Your kids will never realize they’re eating vegetables if you hide them in other foods. Chopping them up and adding them is an easy way to get them in. You can chop or grate vegetables like zucchini or carrots in stews, pasta sauces, meatloaf, or casseroles. Or you can bake them in muffins or bread.
Use your imagination. To get your kids to try more fruits and vegetables, make it fun. Create a scene of produce on their plate. You can use cauliflower for a tree, cauliflower for a cloud, and a slice of yellow squash for the sun. Be creative and make it attractive to her.
things to consider
There are countless tips on how to get your kids to eat nutritious foods. Most importantly, the best way to help your child get nutrition is to encourage healthy habits.

Be a role model. The kids eat the way you eat. Follow these tips yourself and your child will be more likely to eat this way.
Start young. Food preferences are formed early in life. Expose your children to different foods early on and continue as they get older.
Focus on general nutrition. Instead of focusing on specific foods, focus on eating habits. Serve as many whole, minimally processed foods as possible. Avoid packaged and processed foods if you can.
Know what to eat. Much of the attention is focused on the things we should avoid. This will put you at a disadvantage. Instead, focus on what you and your child should eat. This has always been a positive behavior.
Don’t force them to eat. Don’t force your child to “clean his plate.” You have to learn to listen to your body. When they feel full and are allowed to stop eating, they are less likely to overeat.
Skip food rewards. If you use food as a reward or an expression of affection, your child may start using food to manage their emotions. Instead, give them hugs, compliments, attention, or time together.
Limit screen time. If you limit time spent on TV, computer or video games, your child will tend to find something more active. Also, snacking while watching TV can lead to mindless eating and your child eating more calories than they should.
Set snack limits. Teach your child to ask questions before eating. Have him or her sit at the dinner table for a snack, not in front of the TV. Put snacks such as pretzels or popcorn on a plate or bowl; don’t let your child eat directly from the bag.
Questions to ask your doctor
Would you recommend a vegetarian or vegan diet for my child?
Are carbs bad for my child? What about refined carbs?
Does my child have to eat gluten free food?
Are soy products better than dairy products?
How can I get my kids to eat more vegetables?
Should I see a dietitian or dietitian to help me develop better habits for my child?

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