Children need to have a variety of foods in their meals and snacks to establish proper growth and development. Preparing foods in different ways such as broiling or steaming offers new and exciting ways to introduce food groups. It is always a good idea to limit fast food and junk food and discuss the nutrient value of quality foods with chidlren. This provides awareness that will follow a child into adulthood.
After School Snacks
A snack planner can be an organized way to provide nutritious foods to children. Snacks can be part of after-school activities. A different food group can be offered each day. For instance, Monday can be fruit day and Tuesday can be vegetable day. Fruits and vegetables can be arranged by colors, made into animal shapes and decorated. Kids should be involved with the preparation in a fun way. The "Better Homes and Gardens" website offers easy recipes that children and adults can prepare together. There is a link in the Resources section.
The Sweet Tooth
Many children have a sweet tooth. It is hard to resist chocolate and ice cream. Limited quantities are fine and children should be educated on this. Sweet snacks can be offered after a meal. On non-school nights, these options can be prepared with the family. A bowl of sliced apples can be topped with a scoop of ice cream or whipped topping. Strawberries can have chocolate syrup drizzled on top or chocolate shavings. On school nights, when time is limited, a simple frozen yogurt can be offered.
Cultural Meal Plan
As varieties of snacks are beneficial to overall health, so is a variety with each meal. Different cultures offer an array of tastes to children. At the same time, cultural awareness is brought to the dining room table. Saturday night, for example, can be Italian night with whole grain spaghetti. The carbohydrates provide energy and fiber. This can be combined with a tomato meat sauce that provides a serving of protein and fruit. Another night can be Mexican night. The tortilla shell provides grain and the meat is protein.
Milk With Meals
The human body has 206 bones that need calcium in milk to maintain healthy growth. Milk keeps teeth healthy as well. Milk provides vitamin A, D, B and protein. Children ages 2 to 8 should have two cups of milk a day; for ages 8 through adolescent, three cups should be consumed. A meal planner should include a glass of milk at every meal.
The Importance of Breakfast
It is important for children to have a breakfast before starting a day of school or play. When children sleep during the night, the body is without food and nutrients. This is called fasting. First thing in the morning, a child needs to kick start the body with a breakfast. According to a Duke University professor quoted on the National Public Radio website, breakfast helps kids learn and stay focused. The body needs glucose in the morning to fuel the brain.
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