Healthy Foods and Nutrition -
There is a new commercial that is being shown
on television saying that the United States of America is rated 17th
in the subject of science in the world. Many people are upset by this and
calling for better educational programs across the USA, but how many of these
people think about the need for healthier meals and snacks to promote the
ability to learn and retain? Many of the lunches that are both served and
brought to school are full of empty calories. This is a major problem because
without the necessary nutrients children are unable learn to their optimum
ability. Knowing this, we need to all explore what good nutrition is for the
different children’s age groups, how to develop healthy eating habits, and what
healthy recipes are to promote all of this.
Good nutrition is vital during every stage
of life, however during the most highly developmental stage that children go
through has even more significance. Proteins play a major role in growth and maintenance,
builds new cells, repairs damaged tissues, forms enzymes that aid digestion, as
well as hormones and antibodies that increase resistance to infection (Robertson,
2010, p. 239). By providing a child a diet rich in protein, they are less
likely to be fatigued or irritable, they will likely grow properly, and will
not be as likely to get infections. Another nutrient that is vital to proper
growth and development is the mineral calcium. Calcium is needed for proper
bone growth; it regulates the body’s different systems, aides in normal nerve
transmission, and is needed for normal muscle relaxation and contraction
(Robertson, 2010, p. 243). The final nutrient that I find to be essential to a
child’s healthy growth and development is fat. When many people think of a
healthy diet they rarely think of fats, however, fats are quite important to a
child and their ability to develop properly. Fats are considered the bodies
second source of energy; it cushions the organs, keeps a constant body
temperature, aides in absorption of fat-soluble nutrients, and promotes healthy
skin (Robertson, 2010, p. 237). While having too much fat in ones diet is not healthy,
it is needed for a well-balances and complete diet. Without the proper amounts
of nutrients in a child’s diet, a child is likely to get sick easier, be tired,
irritable, and unable to concentrate, and struggle to retain information. The
ideal meal for a child, who requires a higher level of nutrients than most
adults, is one that includes low-fat dairy, iron-rich protein, nutrient and
fiber packed fruits and vegetables, as well as whole-grains (Fan, 2012).
Like most of adults, children have their
own likes and dislikes, thankfully the healthy food groups have a wide variety
to choose from. Above most anything else, food should be satisfying to a child
as well as nutritional (Robertson, 2010, p. 311). The first nutritious recipe
that I would like to share that family and their preschoolers can make together
is the Disappearing Zucchini Muffins recipe. The second recipe that my
daughters and I have made is the Crunchy Hawaiian Chicken Wrap; this is such a
fun and tasty recipe that allows children to play with their food. The final
recipe I love to make with my family is Chic’ Penne and since this recipe calls
for whole wheat pasta, chicken, and vegetables, this is a guilt free a dish for
the whole family. These recipes can be found on the Web site www.kidshealth.org.
Prep time: 30 minutes
What you
need:
·
1½ c. shredded zucchini (about 2 small)
·
2 c. whole-grain pancake or biscuit mix
·
1 tsp. cinnamon
·
1 teaspoon allspice
·
2 eggs
·
¾ c. brown sugar
·
¼ c. unsweetened applesauce
·
2 tsp. fresh lemon juice
·
powdered sugar (enough to dust the muffins)
Equipment
and supplies:
·
oven (you'll need help from an adult assistant)
·
bowls — one large, one medium
·
grater — a plastic grater is safest for kids
·
measuring cups and spoons
·
muffin tin and paper liners
What to
do:
1. Wash
zucchini and remove ends.
2. Shred
zucchini using largest holes on grater.
3. Wrap
grated zucchini in a couple of paper towels and squeeze to remove water.
4. Measure
1½ cups of squeezed-dry zucchini.
5. Preheat
oven to 375° Fahrenheit.
6. Line a
12-cup muffin tin with paper liners.
7. In a
large bowl, mix whole-grain pancake mix (or biscuit mix) with spices.
8. In a
separate bowl, whisk together eggs, brown sugar, applesauce, and lemon juice.
9. Fold the
egg-sugar mixture and shredded zucchini into the pancake-spice mixture; do not
over mix.
10. Fill each
muffin cup 2/3 full with batter.
11. Bake
10-15 minutes or until golden.
12. Remove
muffins from tin (with help from your adult assistant) and cool on a wire rack.
13. Sprinkle
muffins with a dusting of powdered sugar.
Prep
time: 25 minutes
What you
need:
·
6 whole-wheat tortillas
·
1½ cups broccoli slaw
·
1 cup spinach leaves, chopped
·
¼ cup crushed and drained canned pineapple
·
1 pound cooked chicken, diced
·
¼ cup low-fat mayonnaise
·
¼ cup vinegar
·
¼ cup sugar
·
1 teaspoon poppy seeds
·
1½ teaspoon garlic powder
·
1½ teaspoon onion powder
·
1½ teaspoon chili powder
Equipment and supplies:
·
Measuring cups/spoons
·
Knife
·
Bowl for mixing dressing
·
Whisk
What to
do:
1. Prepare
dressing by whisking mayonnaise, vinegar, sugar, poppy seeds, garlic powder,
onion powder, and chili powder together. Set aside in refrigerator.
2. Mix
broccoli slaw, drained pineapple, and spinach.
3. Put ½ cup
of the broccoli/pineapple/spinach mixture on a wheat wrap.
4. Top with
chicken.
5. Add 1
tablespoon dressing to each tortilla.
6. Wrap
tortillas, burrito style. Cut on diagonal. Serve immediately or refrigerate.
Prep
time: 55
minutes
What you
need:
·
1 box whole-wheat penne pasta (14 ounces)
·
3 cups of raw broccoli florettes
·
¾ cup of precooked chicken strips (4 ounces)
·
½ cup reduced-fat cheddar cheese, shredded (2 ounces)
·
½ cup mozzarella cheese, shredded (2 ounces)
·
3 tablespoons skim milk (1.5 oz)
·
2 tablespoons low-sodium chicken broth
·
¾ teaspoon salt
·
¾ teaspoon ground black pepper
Equipment
and supplies:
·
Pot for cooking pasta and steaming broccoli
·
Colander for draining pasta
·
13x9-inch baking dish
·
Steamer basket for broccoli
·
Measuring cups/spoons
·
Mixing bowl
·
Spoon
·
Skillet
·
Oven/stove
What to
do:
1. Preheat
oven to 350°F.
2. Cook
pasta according to directions until crisp-tender. Drain pasta.
3. Place
drained pasta in a 13x9 baking dish.
4. Place
broccoli in a stockpot of boiling water or a steamer for about 5 minutes.
5. Rinse
with cool water.
6. Add the
drained broccoli and the precooked chicken strips to the pasta.
7. Sprinkle
shredded cheeses over pasta mixture.
8. In a
mixing bowl, combine milk, chicken broth, salt, and pepper.
9. Pour milk
mixture evenly over the pasta mixture and mix in with a spoon.
10. Cover
baking dish with foil.
11. Bake 30
minutes, until mixture is bubbly and cheese is melted.
While providing healthy and well-balanced
meals for children is not difficult, it is time consuming and requires some
planning. However, families and child care providers need to be aware that
children are growing at such an accelerated rate that they require more
nutrients than adults do. Because of this, while sweets and empty calorie foods
can be used as treats, we need to provide a variety of balanced foods that
allow children to grow and develop in a healthy manner. The recipes I provided
are easy to make and a lot of fun for the kids who make them. I may have a few
more dishes at the end of the day and spend a little bit more time planning and
preparing meals, but my children love many different kinds of foods, including
most fruits, vegetables, whole-grains, and proteins. I think many children like
these foods, but are just not exposed to them enough to realize it and by
trying new tasty and colorful recipes that children can help make improves
their ability to develop healthfully.
Reference
Fan, S., Food Network. (2012). Retrieved from
http://www.foodnetwork.com/recipes-and-
cooking/creating-healthy-eating-habits-with-children/index.html
Frost, S. (2012). Living Strong. Retrieved
from http://www.livestrong.com/article/363298-
healthy-food-for-preschoolers/Kids
Health. (1995-2012). Retrieved from
http://kidshealth.org/kid/recipes/recipes/muffins.html#cat20229