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Belcher advises using meal planning and preparation with children as an opportunity to reinforce basic nutritions guidelines. Snacks and meals need to be planned around the five food groups, not just grabbing whatever is available.
“Remember that children need at least three servings of milk, cheese, or yogurt everyday, and lean meat, fish, chicken or meat substitutes like peanut butter or blackeyed peas twice a day.” she states. “Children ' also need two fruits, three vegetables, and six servings of grain foods, like bread, rice, pasta or cereal. ‘ Meals should contain at least three of these five food groups.”
Children often score low on their' choices of snack foods, notes' Belcher, but they don’t have to. “Nutritious snacks kids can make themselves are milk or yogurt shakes, pudding, raw vegetable dips made with cottage cheese and yogurt or buttermilk, and peanut butter sandwiches with a glass of milk.”
By giving children a smart start in the kitchen, says Belcher, they will be excited about cooking and eating with their families. “And that helps re-establish the family meal as a priority, important from not only a nutritional standpoint, but from social and emotional standpoints as well,” she comments.
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