Healthy Foods and Nutrition - 

     There is a new commercial that is being shown on television saying that the United States of America is rated 17^th 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