Good nutrition for your children (and a few recipes too)!

     Good nutrition is important for children of all ages because everyday children continue to grow and develop.  Their brains are developing and their bones need strengthening and healthy eating is important for that to happen.  Children who are not fed enough food or healthy foods could have stunted growth and various health problems and also are more prone to disease because their immune systems are weakened.  Luckily, research has shown that the effects of malnourishment can be reversed if they are under the age of 2, so it’s important that these kids get the help they need and the only way that will happen is if the parents are educated on what foods their children need to eat.  Children who are fed food high in fat and calories could end up overweight which will lead to other health problems such as type 2 diabetes or high blood pressure.  Children do not go to the grocery store and buy their own food they are at the mercy of the adults who care for them.  We are responsible for providing good nutritious foods for children.  Some adults claim their kids won’t eat healthy food so they give in and feed them what they want, but if you keep trying and only give them healthy options they will eat it.  If this begins early in the child’s life it usually is not an issue.

Adults need to steer children in the right direction of healthy eating.  Ways we can this is by being consistent.  Make sure everyone sits down at the dinner table for the meal, not in front of  television, on phones or playing video games, everyone should be concentrating on meal time.  Keep the kids involved by having them set the table and pour the milk.  Family style dining allows them to serve themselves their food and pass it to the next person.  This makes them feel important and in control.  Following the USDA Food Pyramid when selecting food to eat will help you stay on track to healthy eating.  When kids are old enough, take them grocery shopping and let them help you to choose fresh produce, this is a great time to explain to them what foods are good to eat and which foods should only be eaten as an occasional treat.  We all love desserts and treats, but these should only be eaten in moderation.  Make one night a week a treat night and let the kids choose what their treat will be.  If you feel you need a dessert every night than make it fresh fruit with a little light cool whip or maybe one small cookie.  If we make smart choices than our children will take that with them and teach their children to do the same.

Recipes:
 Key Lime Pops:
            1 1/3 cups water
            2/3 cup sugar
            1 teaspoon finely freshly grated lime zest
            1 teaspoon grated fresh ginger
            1/3 cup lime juice
            1 drop green food coloring, (optional)
            2 kiwis, peeled and very thinly sliced
Preparation:
Pour water into a small saucepan, add sugar, lime zest and ginger. Stir over high heat until the sugar dissolves and the mixture comes to a boil. Remove from the heat and let cool to room temperature.
Strain the syrup through a fine sieve set over a bowl. Stir in lime juice and food coloring, if using.
Line 8 individual frozen-treat molds or small (2-ounce) paper cups with slices of kiwi, pressing them onto the sides so they are close together but not overlapping. Fill each mold or cup with the lime mixture.
Freeze until beginning to set, about 1 hour. Insert frozen-treat sticks and freeze until completely firm. Dip the molds briefly in hot water before unmolding.
Nutrition:
Per serving: 79 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 20 g carbohydrates; 0 g protein; 1 g fiber; 2 mg sodium; 73 mg potassium.
This is a great treat recipe for children, the sugar added to these frozen pops can be cut down and these provide 35% daily value of vitamin C.
Recipe:
Eating Well Homemade Fish Sticks
            Canola oil cooking spray
            1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 cup plain dry breadcrumbs
            1 cup whole-grain cereal flakes
            1 teaspoon lemon pepper
            1/2 teaspoon garlic powder
            1/2 teaspoon paprika
            1/4 teaspoon salt
            1/2 cup all-purpose flour
            2 large egg whites, beaten
            1 pound tilapia fillets, cut into 1/2-by-3-inch strips
Directions:
Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes
 
 Nutritional Information:
 Per serving: 274 calories; 3 g fat ( 1 g sat , 1 g mono ); 57mg cholesterol; 33 g carbohydrates; 0 g added sugars; 29 g protein; 3 g fiber; 479 mg sodium; 464 mg potassium.
These fish sticks are low in fat and provide 15% of their daily value of iron and 24% folate.
Recipe:
Glazed mini carrots
            3 cups mini carrots, (1 pound)
            1/3 cup water
            1 tablespoon honey
            2 teaspoons butter
            1/4 teaspoon salt, or to taste
            1 tablespoon lemon juice
            Freshly ground pepper, to taste
            2 tablespoons chopped fresh parsley
Directions:
Combine carrots, water, honey, butter and salt in a large skillet. Bring to a simmer over medium-high heat. Cover and cook until tender, 5 to 7 minutes. Uncover and cook, stirring often, until the liquid is a syrupy glaze, 1 to 2 minutes. Stir in lemon juice and pepper. Sprinkle with parsley and serve.
Nutritional Value:
Per serving: 74 calories; 2 g fat ( 1 g sat , 1 g mono ); 5 mg cholesterol; 14 g carbohydrates; 1 g protein; 2 g fiber; 236 mg sodium; 287 mg potassium.
 
These carrots make a yummy vegetable side dish for kids and provide 320% of their daily value of vitamin A plus 23% of vitamin C.