Feeding Children

Children need a variety of food for growth and good health!

Serve a variety of foods everyday for adequate nutrients

Follow the 2010 Dietary GuidelinesEncourage healthy choices

Balance diet with physical activity to stay healthy

Follow the 2010 Dietary Guidelines:

Make half your grains wholeConcentrate on calciumVary your veggiesFocus on fruitGo lean with proteinLimit the fatsDon’t sugar coat

Teaching Healthy Eating

Serve healthy foodsLet your child help with food shopping and cookingMake healthy choices in restaurantsServe meals and snacks at the same time each dayBe a good role modelLimit the amount of fast food

Introducing New Foods

Serve your child’s favorite food along with new foods

Encourage “hello bites”; it may take seven attempts to gain acceptance of a new food

Continue to serve small portions of the new food

Be a good role model

Choosy Eaters

Do not label a child as “picky”Periods of strong preferences for a few foods are

normal for most childrenSome children react more to texture, smell or taste

than othersContinue to offer foods from the other food groupsRelax… Do not add to the issue by begging,

insisting or forcing other foods

Making Meals Fun

Eat meals together as a familySit at the table and turn off the TVUse your child’s favorite plate, cup, bowl,

spoon and forkDo not use food to reward, bribe, or punish

your child

Children who eat breakfast:Learn or play better than children who do not eat

breakfastMake fewer errors in schoolAre more likely to get the nutrients they needAre more likely to have normal cholesterol levels

than children who do not eat breakfast

Breakfast-the most important meal!

Include Snacks

Serve 2-3 snacks per day for needed calories

Snacks should follow 2010 Dietary Guidelines

Serve whole grains, raw fruits and vegetables

Include low fat dairy snacksProvide child size servings

Balancing Food and Physical Activity

Encourage healthy food choicesLimit “junk” foodsEat snacks and meals at regular timesEncourage more physical activityProvide child-size servings Do not make children clean their platesDiscuss health, not weightHelp children accept their bodies

Remember Your Jobs

Parents should: Offer healthy choicesEncourage the family to sit at a tableMake mealtime funSet a regular mealtimeSkip the urge to reward, punish

or appease children with food

Questions

Reference: United States Department of Agriculture 2010 Dietary Guidelines,

www.ChooseMyPlate.gov, September, 2012

Graphics: Microsoft Word, United States Department of Agriculture

Jackie Walters, MBA, RD, LDExtension Specialist for Nutrition Education Programs

November 2012

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