Healthy Food and Nutrition

Good nutrition and eating habits are a vital component to the overall health and development of children. It is important to children to make sure that the food they eat are nutrient rich to ensure they are receiving the proper macro-nutrients and micro-nutrients. “Adequate nutrition during childhood is necessary to maintain overall health and provide for growth” (Robertson, p. 213). Good nutrition helps to promote energy and fuel learning.

            Infants require high protein diets with plenty of vitamins and minerals this is supplied through breast/formula feeding it is important to help with fast development and growth. When parents start to introduce solid food into the infant/toddlers diet it is important that they continue to get ample nutrients in a well balanced diet. In the toddler years it is important for adults to start instilling and modeling healthy eating habits so the child continues to get good nutrition to promote good nutrient. Children need good nutrient to insure that they  have healthy growth both physically and mentally. Good nutrition ensures that their bodies are functioning properly promoting healthy skin, bone, teeth, organ development etc. Caregivers and parents need to encourage healthy eating habits by choosing healthy meals and snacks for children from a young age.

             In Pre-School and Kindergarten aged years it is essential to introduce new foods into child's diet as well as promote autonomy and display control. One way to encourage autonomy is for the adult to provide the child with reasonable choices. Childcare professionals or parents decide what, when and where while the child decide how much or whether to eat. Another way to promote autonomy is have the child help with meal planning and preparation, provide the child with nutritional food choices and then allow them to engage in a nutritional discussion surrounding their interests. In school aged children it is important for children to know about good nutrition and eating habits as well as learn how to make nutritional choices. It is also important for parents, health care facilities and schools to provide healthy meal and snacks for children. If children develop unhealthy eating habits at a young age they are more prone to health risks and diseases related to in the future such as obesity, breathing issues and type two diabetes. Roberson explains how "without necessary vitamins and minerals that children need, they are susceptible to rickets, night blindness, fatigue, dermatitis, anemia, and scurvy" (Robertson,2013). When children of all ages have good eating habits and nutrition full of macro and micro nutrients they are more likely to experience successful growth and development physically, emotionally, and mentally.

            Adults should actively help children develop healthy eating habits because what they instill and teach them will affect them in every aspect of their life. Since children learn through modeled behavior's it is important they make healthy decisions in their own eating habits so their children are more likely to model these positive eating behaviors. "Adults can help regulate the food consumption behavior in numerous ways" (Robertson, 2013). Since adults have primary control and are “responsible for controlling what food comes into the house and how it is prepared” it is can affect the eating habits children develop and the food they consume. (Robertson, 2013) Having good nutrition and healthy eating habits is a key component to allowing them to properly play, learn, grow and develop. It is important that "whether severed as a meal or snack, food should be satisfying and meet children's nutritional needs," adults can make sure that they are promoting healthy eating habits in children.

            One way adults can help accomplish that children develop healthy eating habits is by insuring that the meals children consume age appropriate portions and that the food they are consuming is nutrient rich rather than calorie empty. Another way adults should actively help children develop healthy eating habits is through offering a variety of food options to children, encourage them to try new things as well as trying them yourself so they are more likely too also. Another way to accomplish this is by adults sitting and talking with children while they eat, as well as about eating choices making this time special, and children enthusiastic about good eating habits.

            One successful strategy to make healthy eating fun is for family members to do it together. Parents and children should work together to choose recipes, go shopping for ingredients, prepare the meal and then eat and enjoy it together as a family. Cooking together allows for a fun, hands on learning experience. Adults should work to create a routine that involves healthy eating practices, picking out recipes for the week, going to the store together to pick out ingredients and healthy snacks etc. Another suggestion for getting children involved is having them help wash the fruits and vegetables or tear up the lettuce. Family members can also incorporate fun games such as "I Spy" when grocery shopping to educate the children about healthy choices. (Fruits and Veggies Matter)

            Children need healthy balanced diets that contain carbohydrates, proteins and fats so they can get all the proper nutrients full of vitamins and minerals they need to strive.

The first recipe is for a nutritional breakfast of Sweet Potato and Pecan Flapjacks (MyRecipes.com, 2015):

Ingredients:

1 1/4 cups all-purpose flour (about 5 1/2 ounces)

1/4 cup chopped pecans, toasted

3 tablespoons yellow cornmeal

2 teaspoons baking powder

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1 cup fat-free milk

1 cup mashed cooked sweet potato

3 tablespoons brown sugar

1 tablespoon canola oil

1/2 teaspoon vanilla extract

2 large egg yolks

2 large egg whites, lightly beaten

Cooking spray

Preparation

Lightly spoon all-purpose flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through cinnamon) in a large bowl, stirring with a whisk.

Combine milk, sweet potato, sugar, oil, vanilla, and egg yolks, stirring until smooth; add to flour mixture, stirring just until combined. Beat egg whites with a mixer at high speed until soft peaks form; fold egg whites into batter. Let batter stand 10 minutes.

Heat a nonstick griddle or nonstick skillet over medium-high heat. Coat griddle or pan with cooking spray. Spoon about 1/4 cup batter per pancake onto griddle or pan. Cook 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 2 minutes or until bottoms are lightly browned.

Nutritional Information:

Calories 276

Caloriesfromfat 26 %

Fat 7.9 g

Satfat 1.1 g

Monofat 4.1 g

Polyfat 2.1 g
Protein 7.7 g

Carbohydrate 43.7 g

Fiber 2.8 g

Cholesterol 71 mg

Iron 2.7 mg

Sodium 419 mg

Calcium 166 mg

The second recipe that I choose is for lunch, Pizza Roll-Up Bento Lunch (Eating Well, 2015):

Makes: 1 serving
Active Time: 15 minutes
Total Time: 15 minutes

Ingredients

• 1 8-inch whole-wheat flour tortilla
• 2 tablespoons prepared pizza sauce
• 12 leaves baby spinach
• 3 tablespoons shredded part-skim mozzarella
• 1/2 cup cucumber spears
• 1/2 cup cauliflower florets
• 2 tablespoons low-fat creamy dressing, such as ranch
• 1 cup small watermelon pieces
• 6 chocolate wafer cookies

Preparation

1. Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Microwave on High until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up. Let cool for 10 minutes before slicing into pieces, if desired. Pack the slices in a medium container.
2. Pack cucumber and cauliflower in another medium container. Nestle a small, dip-size container among the vegetables and add dressing.
3. Pack watermelon in one small container and cookies in another small container

Nutrition

Per serving: 419 calories; 11 g fat (2 g sat, 1 g mono); 14 mg cholesterol; 65 g carbohydrates; 16 g protein; 6 g fiber; 679 mg sodium; 415 mg potassium.
Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (25% dv), Calcium (21% dv), Iron (15% dv).
Carbohydrate Servings: 4
Exchanges: 2 starch, 1 fruit, 1 vegetable, 1 carbohydrate (other), 1 medium-fat meat

The third recipe I choose is for a healthy dinner recipe is for make your own tacos, I enjoy this recipe because it gives adults a chance to get children involved in the preparation with washing vegetables as well as choosing what they want on their taco (Food Network, 2015):

Total Time: 50 min

Prep: 20 min

Cook: 30 min

Ingredients

Sweet Potato and Squash Filling:

2 sweet potatoes, cut into 1/4-inch cubes

1/4 winter squash, cut into 1/4-inch cubes

1 tablespoon olive oil

1 teaspoon cumin

1 garlic clove, minced

Salt

Mushroom Saute:

2 teaspoons olive oil

1 medium yellow onion, chopped

1 garlic clove, minced

10 ounces assorted mushrooms (white, oyster, cremini, portobello)

1/2 teaspoon chile powder

1 lime, cut in half

1 orange, cut in half

Salt

1 tablespoon chopped fresh cilantro

Ground Bison:

2 teaspoons olive oil

1 pound ground bison

1/2 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/4 teaspoon ground cinnamon

1/4 teaspoon cayenne pepper

1/4 teaspoon black pepper

Salt

Taco Bar:

6 corn tortillas

6 Boston lettuce leaves

6 radishes, sliced thinly

1 red bell pepper, chopped

1 yellow bell pepper, chopped

1 avocado, cut into eighths

1 cup shredded Jack cheese

1 cup prepared pico de gallo

1/2 cup Greek yogurt

Directions

For the sweet potato and squash filling: Preheat the oven to 425 degrees F.

Toss the sweet potato and squash cubes with the olive oil, cumin, garlic and salt to taste in a bowl and then transfer to a baking sheet. Bake until the vegetables are lightly browned and fork-tender, approximately 30 minutes.

For the mushroom saute: Heat the oil in a large skillet over medium-high heat and add the onions and garlic. Cook until translucent, approximately 3 minutes. Add in the mushrooms and cook, stirring, until lightly browned, about 10 minutes. Add the chile powder, then juice the lime and orange halves over the mushrooms and add salt to taste. Let sit on low heat for 1 minute. Add the cilantro and remove from the heat.

For the ground bison: In a large skillet, heat the olive oil on high heat and add the ground bison. Cook, stirring continuously, until it starts to brown. Add in the cumin, smoked paprika, cinnamon, cayenne pepper, black pepper and salt to taste. Reduce the heat to medium low and cook, stirring occasionally, until the liquid reduces and the meat is browned.

For the taco bar: Place the corn tortillas, lettuce leaves, radishes, bell peppers, avocado, cheese, pico de gallo and yogurt into separate serving containers. Place the mushrooms, bison and sweet potato and squash mixture into separate bowls. Have fun assembling!

References:

Glassman, Keri. "Make-Your-Own Tacos." Food Network. N.p., n.d. Web. 26 Sept. 2015.

"Top 10 Ways Get Kids Involved In Healthy Cooking." N.p., n.d. Web. 27 Sept. 2015.

"Pizza Roll-Up Bento Lunch." EatingWell. N.p., n.d. Web. 28 Sept. 2015.

Robertson, C. (2013). Safety, nutrition, and health in early education (5th ed.). Belmont, CA:

            Wadsworth/Cengage Learning

"Sweet Potato and Pecan Flapjacks Recipe | MyRecipes.com." MyRecipes.com. N.p., n.d. Web. 28 Sept. 2015.