NUTRITIONAL NEEDS By: Jenny Broschardt

NUTRITION Nutrition is the study of food and your body needs nutrients for sources of energy, materials for growth and maintenance of body tissue, and for the regulation of body processes.

FOOD GROUPS Daily Menu Breakfast: ¾ cup 2% milk ¼ cup Cream of wheat ½ cup diced peaches Lunch : ¾ cup 2% milk 1 ½ oz beef patty ¼ cup broccoli ¼ cup diced watermelon ½ slice who-wheat bread Ages: 5 & 6 Dinner: ¾ cup 2% Milk 1 ½ oz diced chicken ¼ cup cooked carrots ¼ cup diced pears ½ slice rye bread Snack : ½ cup applesauce 2 graham crackers water

DAILY VALUES Grains- 3-4 ounces (At least half of the servings should be whole grain). Vegetables- 8 grams of fiber every day. Fruits- At least one vitamin C and one vitamin A every day. Milk- 2 cups of milk or the equivalent from the dairy group daily. Meat and Beans- 2 ounces equivalent daily. The following foods contain protein that is approximately equal to that in one ounce of meat, poultry, or fish: 1 egg 1 ounce of cheese ¼ cup cottage cheese ¼ cup dried peas or beans 2 tablespoons peanut butter

NUTRITIONAL LABELS Whole grains- excellent source of fiber and low in fat. Fruits and Vegetables- Sources of many vitamins and minerals are high in fiber. Fats- Limit total fat intake to 20-35% of daily calories. Cholesterol- Limit to less than 300 mgs. Per day. Carbohydrates- Important source of energy and fiber. (limit added sugar) Sodium and Potassium- Limit intake to 2300 mgs. (1 teaspoon) or less per day. Many processed and fast foods are high in sodium and potassium. Meat & Dairy- choose meat and dairy products that are low-fat and Trans Fats- Avoid trans fats in processed foods. Percent Daily Values-Shows how a serving of food fits into a total daily diet.

HEALTHY SNACKS Fruit and Cheese Kabobs- Great source of vitamins and minerals. Also high in fiber. Cereal is a great source of fiber, which is filling and healthy. Cinnamon applesauce is rich in vitamins and fiber. Also helps lower blood sugar and cholesterol. Popcorn is packed with whole grains and fiber. Helps lower your chances of developing diabetes and heart disease. Trail mix is a great source of fiber. Includes: dried fruits, peanuts, pretzels and pumpkin seeds or sunflower seeds. Fruit smoothies are a healthy source of calcium and protein and are naturally sweet. Use fresh fruit, plain yogurt and low-fat milk.

NUTRITIONAL HABITS Role Model- Being a good role model will encourage children to make healthy habits on their own. Meals/Snacks- Serving three meals a day, and healthy snacks in between. Water- Encouraging your kids to drink water rather than soda. Portions- Help them understand portion sizes. Encourage them to take only one serving at a time. Healthy Diet- Based on the daily intake of nutritious food and meals. - What to eat - What not to eat - How much to eat Physical Activity- Keeping physically active every day by planning appropriate physical activities for children. Weight Management- To lower the risk of becoming overweight, maintain a healthy balance of calories consumed while burning calories through physical activity.

REFERENCES Hirsch, L. (2014, July 1). How Can I Improve My Child's Eating Habits? Retrieved September 12, 2014, from How Stuff Works "10 Best Snacks for Kids" (n.d.). Retrieved September 12, 2014, from kids.htm#page=0http://recipes.howstuffworks.com/menus/10-best-snacks-for- kids.htm#page=0 Marotz, L., & Cross, M. (2005). Health, safety, and nutrition for the young child (6th ed.). Australia: Thomson Delmar Learning.

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