Open wide because March is National Nutrition Month! The annual education month focuses on the importance of making knowledgeable food choices and developing key health and wellness habits. With 2020’s theme of “Eat Right, Bite by Bite” in mind, follow these nutrition tips to see your family’s health improve with every chew.
Eating a healthy and nutritious diet can easily seem overwhelming, especially if you don’t know where to start. A good place to begin is with the MyPlate dietary guidelines, set forth by the USDA. Meals and snacks that follow these guidelines will help provide the fuel and food your kids need.
Fruits and Vegetables- These natural nutritious gems provide megadoses of vitamins and minerals needed for growth and maintenance. Aim to get 1-2 cups of fruit and 1-3 cups of veggies per day. How? Serve a glass of 100 percent fruit juice at breakfast and keep a bowl of bananas, apples or clementines on the kitchen counter for a quick snack. Individual containers of applesauce, mixed fruit and raisins are easy to carry and pack in a lunch. Opt to bake and cook with fruit. For instance, add bananas to pancake batter or top ice cream with mixed fruit. Now, onto those veggies. Sauté spinach, tomatoes and onions to serve in a breakfast omelet. Incorporate grated carrots, cherry tomatoes and slices of avocado in a green salad. Or offer cucumbers, celery sticks, bell peppers with nut butter and crackers for an afternoon snack.
Whole grains- Grains provide an excellent source of fiber and B vitamins needed for energy. Depending on age, gender and activity levels, your kiddos require three to eight servings of grains a day. How? Offer whole-wheat toast at breakfast and use whole-wheat bread for making sandwiches. Try brown rice and whole-wheat pasta for side dishes and dinners. You can experiment with grains, too. Deb, a Lenexa mom of three boys under the age of 14, says, “I use whole wheat flour when making waffles and cookies, and my kids love them!” Finally, snacks can be as simple as offering popcorn or whole-grain crackers and cheese.
Protein-Your child needs strength and fuel to grow, so, depending on your child’s health needs, a good rule of thumb is to include three to eight servings of protein per day. How? Variety here is key. Think chicken, beef, fish, turkey and vegetarian options such as tofu and beans. Start with an egg a day. Hard boil eggs in advance for the week to add in at breakfast, pack in lunches, or for a strong and mighty snack. When making sandwiches, choose lean roast beef and ham. Veggie or salmon burgers for dinner are a great opportunity to increase your child’s taste buds. For more plant-based options, try tofu scrambles at breakfast, hummus with pita bread for a snack, bean enchiladas at lunch and chili with beans for dinner.
Dairy-Kids need their bones, muscles, and tendons in good condition, and having two to three servings of dairy each day will help meet their calcium and vitamin D needs. How? Simply offer milk or soymilk at all meals and snacks. Breakfast can be as easy as oatmeal or cereal with milk and adding a cup of yogurt. Simple snacks are a cup of creamy yogurt, cottage cheese or a few string cheese sticks. Add flavor to wraps at lunch with shredded cheese or top off creamy pasta dinner dishes with melted cheese. Dessert can be delicious with a yogurt-filled smoothie.
Sources: EatRight.org, USDA
Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She is currently practicing as a clinical RD and has been a resident of Olathe since early childhood.