Childhood Obesity Project

Four Tips for Healthy Eating

American Dietetic Association

Your link to nutrition and health - ADA is the largest organization of food and nutrition professionals in the U.S. For more information, visit their website at: www.eatright.org

Tip #1: The Importance of School Breakfast
Getting enough sleep is important to a student’s performance. But eating breakfast before going to school is just as important. Studies show that kids who miss breakfast don’t do as well in the classroom and are tardy more often. Breakfast eaters also have better hand-eye coordination and verbal fluency. If your children claim they don’t have time for breakfast, consider having them participate in the School Breakfast Program, a federally assisted meal program that provides nutritionally balanced breakfasts to children each school day.

Because of federal financial support for school meals, children and teens of all income levels have access to nutritious meals. Teach your children about the benefits of a healthy breakfast and help prepare them for a day of learning.

Tip #2: Send Kids to School with Good Nutrition
Nutrition and learning go hand in hand. Kids who are nutritionally fit are more likely to have the energy, stamina and self-esteem that enhance their ability to learn. Good breakfast options include yogurt mixed with cereal and fruit, a cereal bar with a glass of milk or a piece of fruit or a peanut butter sandwich with a glass of milk. If your kids don’t like traditional breakfast fare, leftover pasta, pizza or other favorites are fine.

If your child eats lunch provided by the school, become familiar with the school lunch menu and go over it with your child. If your child prefers a brown bag lunch, pack meals that are easy to prepare and fun to eat. Sandwiches, raw veggies, crackers, string cheese, whole fruit and pudding are fun foods that supply nutrition. Let children help plan and prepare their school lunches. When they’re involved, chances are they will resist trading their carrots for cookies in the lunchroom or on the playground.

Tip #3: Put Vegetables into the Mix for Kids
The Dietary Guidelines for Americans encourage children and adults to eat 2 cups of fruit and 2½ cups of vegetables every day. Yet American children typically eat just half that much. What’s a parent to do?

Add veggies to kid favorites. Mix peas into macaroni and cheese or carrots into spaghetti sauce, chili or lasagna.
Add extra vegetables or beans to ready-to-eat soups.
Offer raw finger-food veggies with dips such as salsa, bean dip or flavored yogurt.
Make a game out of it. Try vegetables from A to Z and check off letters of the alphabet as you go.
Grow a vegetable garden together. Most kids will be proud of the vegetables they grew themselves.

Tip #4: Fiber: Make It Count for Kids

Consuming adequate amounts of fiber is important to everyone’s health. When it comes to children, how much fiber is enough? Following are fiber recommendations per day according to the Dietary Reference Intakes (DRIs).

Children 1 to 3 years, 19 grams a day
Children 4 to 6 years, 25 grams a day
Boys 9 to 13 years, 31 grams a day
Girls 9 to 13 years, 26 grams a day

For young children, good fiber choices include fruits and vegetables along with whole-grain cereals. As children get older, add beans, nuts and more whole grains to their eating plans. Introducing your children to fiber at an early age will help lay the groundwork for their lifelong healthy eating habits.

Permission granted by The American Diabetic Association