Every monther wants her kids and the entire family to eat the foods they need to grow, develop, and do their best. You will find a few helpful tips which you can make use of while feeding your kids.
Little ones, like adults, need to eat whole grains everyday as part of an overall healthy diet. They help to keep your heart healthy, and are good for digestion and a healthy weight.
See below for more information and easy ways kids and the whole family can enjoy whole grains.
♥ Choose foods that are whole grain. Some foods are always whole grain, like oatmeal, brown rice, wild rice and poocorn.
♥ Look for "100% Whole Grain" or "100% Whole Wheat" on the packages of food like bread, cereal and pasta. Or, check the ingredient list. If the word "whole" is listed before the first ingredient, that food is made with whole grains.
♥ It's easier to get your kids in the habit of eating and enjoying whole grains if you start when they are young. Try sprinkling crushed whole-grain cereal over a small scoop of frozen yogurt and top with berries or other fruits.
♥ Start your day the whole grain way. Try whole-wheat or whole-grain toast with melted low-fat cheese and fruit for breakfast. Or, top oatmeal with a favorite fruit and spices.
♥ It's easy to make whole-grain foods a part of tasty meals and snacks. Stuff a whole-grain tortilla with chopped veggies, scrambled eggs and low-fat cheese.
Family mealtime is a great opportunity for kids to interact with others and to develop social and eating skills. They learn to share, take turns, and to make responsible food choices. See below for more information and tips for ways to help kids develop healthy eating habits for life.
Enjoy Each Other While Enjoying Family Meals.
♥ Meal time is a chance to help your kids grow and learn to make good decisions about what and how much to eat. It's also a chance to slow down, relax and enjoy your family's company.
♥ Eat as a family whenever you can. Keep meal time relaxed to nourish the body and help your family make stronger connections.
♥ Remove distractions during meal time. Turn off the TV and computer, and avoid talking on the phone or texting so that your attention is on each other.
♥ Kids learn by doing. Help them learn healthy eating habits by helping to prepare, serve and clean up after meals. For example, they can help by measuring, washing, adding and stirring ingredients.
♥ Set a healthy table and let everyone, including the kids, make choices about what they want and how much to eat. It helps kids gain confidence and learn to eat healthy now and for life.
♥ Meals and healthy snacks give children several chances every day to eat a variety of foods. If your kids eat only a little or nothing at one meal, it's okay. They'll make up for it with other meals and snacks.
Moms have tremendous influence on the lives of their children, including what they eat and drink. Use the tips below to help kids and other family members consume fat-free and low-fat milk and yogurt (1% fat or less) as part of most meals and snacks.
♥Fat-free and low-fat (1%) milk have the same key essential vitamins, minerals and protein as whole and 2% fat milk, but without the extra fat, so they're also good for your heart.
♥Take it slowly. If your young child or family is drinking whole milk, first change to 2% fat milk for a few weeks, then switch to 1% fat milk. Later, you can try fat-free milk.
♥Kids 9 and older need 3 cups of milk per day, but younger kids need less - kids age 4-8 need 2 1/2 cups; kids age 2-3 need 2 cups.
♥To make sure your family gets the milk they need, keep milk products, like yogurt and cheese made with 1% fat milk, in the fridge, too.
♥The nutrients in milk help refuel muscles, so quench your kids' thirst with a cold glass of fat-free or low-fat (1%) milk after school or play.
♥Prepare snacks and meals with your kids. Make smoothies by blending together 1% fat milk, fruit and low-fat yogurt. Or, make oatmeal with 1% fat milk instead of water.
Easy ways to “Make the switch to low-fat milk
Why switch to lower fat milk?
Fat-free and low-fat (1%) milk are better for the health of you and your children. They deliver the same nutrients as other milk without the saturated fat The If your young child or family is drinking whole milk, first change to reduced-fat (2%) milk for a few weeks, then switch to low-fat (1%) milk. Later, you can try fat-free milk. Try low-fat yogurt
milk without the saturated fat. The saturated fat in other milk increases the risk of heart disease. Plus, fat-free and low-fat milk have fewer calories. And controlling calorie intake helps manage body weight.
Try these tips to help make the switch to low-fat milk
♥ Take it slow - If your young child or family is drinking whole milk, first change to reduced-fat (2%) milk for a few weeks, then switch to low-fat (1%) milk. Later, you can try
♥ Try low-fat yogurt - If some family members don’t like milk, try offering low-fat or fat-free yogurt.
♥ Keep it fun - Prepare snacks and meals together. Make smoothies by blending together low smoothies by blending together low-fat (1%) milk, their favorite fruits or 100%
fruit juice, and fat-free yogurt.
♥ Make it special - On cold days, we enjoy hot milk with cinnamon and a touch of vanilla extract cinnamon and a touch of vanilla extract.
How to “Start them early with whole grains.”
Whole grains are rich sources of vitamins, minerals, fiber and other nutrients that help keep your kids healthy and strong. Start them while they’re young. When you introduce whole-grain foods to children Start them while they’re young. when they are young, it helps them learn to love them.
♥ Start the day the whole grain way.
Cereal Mixer – Combine two or three of their favorite whole-grain cereals with different shapes. Talk about the shapes to help them learn to name them.
Oatmeal Topper – Top it with a favorite fruit and spices. Wake and Make Burrito – Stuff a whole-grain tortilla with chopped veggies, scrambled eggs and low-fat cheese.
♥ Pre-pack Your Snacks – Pack a sandwich bag with a little whole-grain dry cereal for your kids to eat at the park, mall or grocery store.
♥ Crack Them Up – Serve whole-grain crackers with soup or salads for lunch. Serve them with low-fat cheese and a slice of tomato on top for a quick snack.