Healthy Food and Nutrition

In this section of my blog, I will be discussing the importance of good nutrition and healthy eating habits for children and how adults can actively help foster these habits. I will also provide my readers with a few nutritious recipes that parents can prepare with their young children.

 “Adequate nutrition during childhood is necessary to maintain overall health and   provide for growth” (Robertson, 2013, p. 213). Good nutrition and healthy eating habits are highly important, especially for young children, because healthy foods help them in their overall development. Eating healthy allows their muscles to work, gives them more energy and aides in their growth, builds immunity against diseases, and helps them function cognitively (Robertson, 2013, p. 228) If a child does not eat healthy, they are at a greater risk for obesity and some diseases such as diabetes. 

It is highly important for adults to actively help children develop healthy eating habits so that they carry on those habits throughout life. One way adults can do this, and properly the most important way, is to be a good role model for the children. We cannot expect children to want to eat healthy foods if they do not see us doing the same. Children rely on adults to provide the food for them, so by providing healthy meals and snacks and eating them ourselves, we are preparing them for when they are capable of choosing their own foods. Another way adults can help children develop healthy eating habits is by my making eating healthy fun and getting them involved. Having children help prepare meals will making eating healthy enjoyable for them. If they feel that they contributed to making a meal, they will be even more excited to eat it!

 I am going to provide three nutritious recipes for adults and children to prepare together. These recipes are some of children’s favorite meals, with a healthier twist!

Tiny Pizzas

(Kids Health from Nemours)

Prep time: about 15 minutes

Ingredients:

1 standard-sized bagel, cut in half

tomato sauce

shredded mozzarella cheese

toppings like diced green pepper, chopped onion, or chopped tomato (whatever you like)

seasonings like oregano, basil, and pepper

Directions:

1.      Set the oven to low heat.

2.      Spread tomato sauce on each bagel half.

3.      Sprinkle the shredded cheese all over the tomato sauce on each half.

4.      Add your favorite toppings.

5.      Put a light sprinkling of seasonings on each half.

6.      Put your bagel halves on a baking sheet.

7.      Bake in the oven on low heat for about 5 to 8 minutes. You'll know they're done when the cheese is bubbly.

8.      Let cool for a minute, then enjoy your tiny pizzas!

Serves: 1

Serving size: 2 tiny pizzas

Nutritional analysis (per serving):
210 calories
9 g protein
4 g fat
34 g carbohydrate
2 g fiber
11 mg cholesterol
633 mg sodium
144 mg calcium
1.9 mg iron

Grilled Cheese Sandwiches

(Kids Health from Nemours)

Prep time: 5 minutes

Ingredients:

2 slices whole-wheat or whole-grain bread (at least 3 grams of fiber per slice)

2 slices of reduced-fat American cheese

Directions:

1.      Toast bread.

2.      Add cheese slices to one slice of bread.

3.      Top with other slice of bread.

4.      Wrap sandwich in paper towel.

5.      Microwave on HIGH for 20 seconds or until cheese is melted (do not overcook).

Serves: 1

Serving size: 1 sandwich

Nutritional analysis (per serving):

298 calories

298 calories

21 g protein

10 g fat

5.4 g sat. fat

31 g carbohydrate

6 g fiber

26 mg cholesterol

1203 mg sodium

704 mg calcium

5.4 mg iron

120 mcg folic acid

 

French Toast

(Kids Health from Nemours)

Prep time: about 15 minutes

Ingredients:

1 egg

1/4 c. milk

dash of vanilla extract

1 tbsp. margarine

2 pieces of bread

Directions:

1.      Crack the egg into a medium-sized bowl and beat well. Then mix in the milk and vanilla extract.

2.      Put the margarine in a frying pan. Heat the pan on the stovetop on medium heat. It's hot enough when the margarine starts to bubble.

3.      Dunk each piece of bread in the egg mixture. Make sure the bread is totally covered.

4.      Cook the bread in the frying pan on low heat until the underside is light brown (about 5 minutes).

5.      Use a spatula to flip the bread over, and cook again for another 5 minutes.

6.      Use the spatula to transfer the French toast to a plate.

Serves: 2

Serving size: 1 slice

Nutritional analysis (per serving):

162 calories
6 g protein
9 g fat
13 g carbohydrate
0 g fiber
107 mg cholesterol
218 mg sodium
80 mg calcium
1.1 mg iron

 References:

Kids Health from Nemours. (2011). French Toast. Retrieved from

            http://kidshealth.org/parent/nutrition_center/healthy_recipes/french_toast.html#cat20744

Kids Health from Nemours. (2011). Mealtime Makeover: Grilled Cheese. Retrieved from

            http://kidshealth.org/parent/nutrition_center/healthy_recipes/m_grilled_cheese.html#cat2

            0744

Kids Health from Nemours. (2011). Tiny Pizzas. Retrieved from

            http://kidshealth.org/parent/nutrition_center/healthy_recipes/tiny_pizzas.html#cat20744

Robertson, C. (2013). Safety, nutrition, and health in early education (5th ed.). Belmont, CA:

            Wadsworth/Cengage Learning.