Eating Habits and Good Nutrition

Good nutrition and eating habits are important to children because they need it for the body to grow, develop and to maintain itself. It is also important in maintaining their health, for instance protein is used to make hormones and antibodies to help prevent the risk of infections (Robertson, 2010). It helps to fight off infections, colds and other communicable diseases. Adequate nutrition is needed not only to protect the body, but for energy as well. Good eating habits are important for children to be able to control what they eat, when they eat and how much they eat. It helps reduce the risks of obesity, hypertension, cardiovascular disease, deficiencies, and to avoid cavities.

Adults should actively help children develop healthy eating habits because it will help children become aware of good nutritional choices. Children are strongly influenced by what they hear and see others do, so adults can have an effect on children’s preferred foods, eating behaviors, and their willingness to try new foods. They should be role models for the children and choose healthy and nutritional food because if children don’t see them eating a variety of food then they probably won’t either. Adults can also involve children in selecting and preparing foods. This can be an opportunity to talk about different food, and educate them on what it does for them and their body. Another way children can learn to develop healthy eating habits is by being read to about a variety of foods.

Families can involve their children with meals by getting them involved in preparing meals. Here are three nutritious recipes that families can prepare with preschoolers that were retrieved from http://www.fruitsandveggiesmorematters.org/ .

Crazy, Curly Broccoli Bake

1 ½ C. whole wheat corkscrew pasta, dry
3 C. frozen, chopped broccoli
1- 10.5 oz can of low fat cream of broccoli soup condensed
½ C skim milk
2 T. plain bread crumbs
¼ t. salt free seasoning blend

There is a ½ cup of vegetables in every serving. It is an excellent source of vitamin C and fiber. It is also a good source of vitamin A, folate, and magnesium.

Green Peas, Potatoes and Ham

2 t. olive oil
2 C. peeled and diced potatoes
1 slice of lunch meat ham minced
1 C fresh, frozen, thawed green peas
Black pepper to taste

There is a ½ cup of both fruits and vegetables in every serving, and it is a good source of vitamin C, potassium, and fiber.

Kale with Raisins

12 C. chopped kale
2 T. chopped walnuts
1 ½ T. oil
3 garlic cloves chopped
¼ C. water
1/8 t. pepper
2 T. chopped raisins

This recipe has 2 cups of fruits and vegetables in every serving. It has an excellent source of vitamin A and C. It is also is a good source of folate, calcium, magnesium, potassium, and fiber.

Some suggestions for making cooking together an enjoyable experience are by letting the children help as much as they can like stirring, pouring ingredients, washing fruits and vegetables and setting the table. Another suggestion is to let the children help not only with cooking, but buying the food. You can make a list with pictures of some things you need and have the children look and help you find them, kind of like a scavenger hunt. Children should be talked to about the different foods being used and about the meal. You can also use this time to talk with the children about their day or any memories you have with cooking in general or about foods.



References

Robertson, C. (2010). Safety, Nutrition, and Health in Early Education. Belmont, CA: Wadsworth.
http://www.fruitsandveggiesmorematters.org/