The words "Nutrition" and "kids" don't always go hand-in-hand. You all have probably seen tons of TV shows where the kid at the dinner table, just like you, is given a nice helping of vegetables and what does he or she do? They go, "ewwww, I don't like vegetables!" Well, that's not uncommon, but it's not necessarily true. Vegetables and other foods can be healthy and very tasty too!

 

Let’s take a look at some great tips for YOU to follow when choosing what to eat.

  • Eat three meals and a couple of snacks a day. Start your day with a healthy breakfast at home or at school that includes a whole grain, a dairy food and fruit. You will have more energy and your brain will work better if you have healthy food to fuel it all day long.  Kids who eat breakfast do better on tests and get along better with others.


  • Pick healthy snacks. You probably get hungry between meals and it’s alright to have a snack if you make good choices. Choose healthy snacks to help fill you up and keep you going. Good choices are fruits, veggies, nuts, string cheese, yogurt or a half of sandwich. Foods like chips, cookies and candy won’t give you the energy you need to study, work or play.


  • Amounts count so watch your portion sizes. Eat your meals at the table and stay away from second helpings. If you need to eat more, eat more fruit or veggies. If you eat in front of the TV or the computer, you are probably eating too much and usually not the best foods. Check in with your stomach to see if it is hungry. If you ate within the last hour, you are probably not hungry and it’s OK to wait until mealtime.


  • Make good food choices. Kids who eat more fruits and veggies are better at keeping a healthy weight. Make sure to eat a variety of fresh fruits (2 cups) and veggies (3 cups) daily. Mom says drink your milk and she is right. Three times a day drink nonfat or low fat milk or eat yogurt or cheese. Eat lean protein foods like chicken, turkey, fish, lean meat or beans. Pick whole grain foods like whole wheat bread, brown rice, popcorn, oatmeal more often than white flour foods.


  • Drink more water. Sodas, juices, and energy drinks have lots of sugar in them. Foods and beverages that have lots of sugar in them give you lots extra calories and few, if any, nutrients.

Good food, good health and good grades go together like peanut butter and jelly. To do your best and feel your best takes some work in planning your meals and snacks, but the results will be worth it. Healthy foods can be tasty. Just like practicing music or sports, the more you practice good eating habits, the easier it will become.

 

Always Remember:

BE SMART.

EAT SMART.

EAT RIGHT.  

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Nutrition for Kids