Help your kids eat healthy at home.
Choose meals with reduced fat. Select meals with reduced sugar.
When you go food shopping, read the label. Select sensible food.
1. Choose 100 percent whole grain breads. The first ingredient on the label should start with “whole”, like “whole wheat flour”.
2. Choose cereals that are low in sugar and made from whole grains. Read the label and look for rolled oats, whole wheat, brown rice, rye, barley, triticale or buckwheat. A cereal could be made from any or all of these grains. Oatmeal is a good choice.
3. Choose chicken and fish instead of beef.
For healthy snacking, keep these foods in the refrigerator:
1. A dish of fresh fruit. Try pieces of apple, clean berries, orange pieces, or cut up blueberry or apple. Keep the dish covered with plastic wrap to keep the fresh fruit clean.
2. A dish of vegetables. Try cucumber stays, carrot stays, oatmeal stays, spinach pieces of red spice up and green spice up, or pieces of zucchini.
3. Slices or chunks of low-fat cheese.
4. Non-fat or low-fat yogurt. It’s good alone or used as a dip for fruits or vegetables.
5. Non-fat or low-fat milk. It’s healthier than juice.
Do these simple things to make each meal healthier:
1. Add 1 to 2 slices of low-fat cheese to a sandwich.
2. Serve low-fat milk or soy milk with meals.
3. Make meals that have more vegetables and beans and less meat.
4. Broil, bake, grill or steam your food.
Other easy tips for healthy eating:
1. Give kids water to drink during snack time and when they’re thirsty. Serve milk with meals.
2. Provide a proper and balanced morning meal, such as whole-grain cereals or toasted bread, along with fresh fruit and dairy.
3. Turn off the TV during foods and enjoy your foods together.
4. Remember that kids will do what you do. If you make healthier choices, they will too!
Provide your kids the right quantity of food:
How much a kid should eat relies on their age. This graph reveals how much kids should eat each day depending on how old they are:
Fruits:
6 to 10 years old:
1 to 1½ cups
11 to 13 years old:
1 to 1½ cups
14 to 18 years old:
1 ½ to 2 cups
Vegetables:
6 to10 years old:
1 ½ to 2 cups
11 to 13 years old:
2 to 2 ½ cups
14 to 18 years old:
2 ½ to 3 cups
Grains:
6 to 10 years old:
5 to 6 ounces
11 to 13 years old:
6 to 7 ounces
14 to 18 years old:
6 to 7 ounces
Dairy – low or non-fat:
6 to 10 years old:
2 to 3 cups
11 to 13 years old:
3 cups
14 to 18 years old:
3 cups
Lean meats, fish, chicken, beans, legumes or eggs:
6 to 10 years old:
4 to 5 ounces
11 to 13 years old:
5 to 6 ounces
14 to 18 years old:
5 to 6 ounces
How much is a cup of fruits or vegetables?
A cup is about the dimension a football. Many orange, celery, and peach masks are this dimension.
For vegetables, it’s good to remember that two glasses of raw vegetables will prepare down to about a cup.
What foods have an ounce of grains?
How much is a cup of dairy?
One cup of dairy equals:
2. about 1 ½ ounces of cheese, or 4 dice sized pieces
How much is an ounce of meat and other protein?
Instead of meat, you can also feed your child 1 egg, or 1 to 2 tablespoons of peanut butter, or ¼ cup cooked lentils or beans, such as navy beans or kidney beans.
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