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Jules Quesnel & Queen Mary: Healthy Hints on Feeding Your School Aged Child – Handout.A New Look at Food Groups: What We Really Want Our Kids to Eat & WhyInstilling Positive Eating Habits NowKid-Marketed Food: Salt & Reading Labels The Perils of SugarBuilding Competent Eaters Protein:Support optimal growthStrong immune system Critical in maintenance and repair Component in enzymes and hormonesRequirements: 1- 2 servings Age/size dependent, (eg Grade 7 track star – will need more.) Serving size:2 ? oz cooked fish, poultry, meat ?? cup cooked beans2 eggs2 Tbsp nut butter1 cup milk or ?c yogurtProtein: Spread It OutHave a source of protein at every mealProtein satisfies appetite! Protein does NOT spike blood sugarProtein can help regulate moods Protein At Breakfast – IdeasNatural Greek yogurt & berries or in smoothiesOatbran pancakes (Greek yogurt, 1 egg, oatbran)Melted cheese on whole grain toastBanana + almond butterAdd nuts & seeds to oatmealEggs (omega 3) – any wayCottage cheeseTurkey Sausages Hummus on toastBanana – mashed + 1 egg – whisk together, add cinnamon, fry like a pancake. High Protein SnacksChickpeas + cucumber salad (feta, olives)Almond, pumpkin, sunflower seed butter on:Mixed nuts + fresh fruitCeleryEdamame / Lima BeansBanana or apple slicesBlend up beans:Mary’s Gone Crackers Hummus/ bean dip with veggiesHard boiled eggLentil soupSardines on toast Leftovers from dinner: slices of chicken, steak, salmon, prawnsTuna salad on cucumberCalcium Foods – More than just dairy2- 4 servings/day calcium-rich foods1 Serving = 1 cup of milk or milk alternative (soy, almond) 1 oz of cheese? cup yogurt, cottage cheeseNon-dairy sources (serving size will vary)canned salmon with bones, prawns, tofu, white beans.Almonds & other nutsCruciferous veggies: broccoli, kale, cauliflowerMilk Alternatives – Brands Vary – Check they are fortified with calcium & vitamin D.Vitamin D:Need vitamin D to absorb and use the calcium 32% Canadians are Vitamin D insufficientSeptember – May not enough sunlight to satisfy our vitamin D needsSummer time: 10 mins of arm & leg exposure between hours of 11-3pmVitamin D- critical in formation of bones + involved in immune system & may reduce severity of asthma Food Sources: salmon (fresh or tinned) & fish, egg yolks, beef & pork, fortified milks, portobello mushroomsFats:Best sources: olive oil, oily fish, nuts & seeds, avocadoesOmega 3 Fatty Acids:Highly concentrated in the brainInvolved with our immune functionAnti-inflammatory properties:May reduce severity of eczema May reduce severity of asthmaRisk reduction in contracting diseases of aging (heart disease)Play crucial role in cognitive and behavioural functionLow Levels of Omega 3s (in blood) Associated with:Poorer reading abilityPoor working memory and performanceIncrease in oppositional behaviourIncrease in mood fluctuationsIncreased levels of Omega 3s Associated with:Reduction in symptoms of: Attention, Development DisordersDepression and mood disordersLearning and behavioural problemsSignificant improvements in literacy and behaviour in children with ADHDImproved working memorySources of Omega 3s:Have fish 3x / week: SSMASHSablefish, salmon, mackerel, anchovies, sardines, herringHandful of nuts: walnuts, almonds, soy nutsAdd to breakfast oatmeal: chia + flax seedsOmega 3 eggsEdamame or tofuGreen veggies: kale, Brussels sprouts, broccoliCarbohydratesHow Much? 4 -6 Servings – give or take (will depend on age & activity levels)Serving size:? cup of cooked grains ? cup starchy vegetables eg yams, sweet potatoes, potatoes1 slice of bread 1 oz bread productChoice is Key:First Choice – Slow Digesting (low glycemic) Carbs:Whole, unprocessed foodsCarbs high in fibre, protein or healthy fats Intact grains: quinoa, wild rice, cracked wheat, pot barley, steel cut oatsLegumes & beansYams & root vegetables Reduce Fast Digesting (high glycemic) Carbs:Products made from flourProcessed foods: added sugar or low in fibreExamples: white bread and crackers, most breakfast cereals, cake, cookies, muffins, processed snack foods(Add source of protein to slow down digestion/absorption)Why? Avoid the Blood Sugar Rollercoaster. Rollercoaster Blood Sugar Leads To:FatigueIrritabilityCravingsHUNGER!Look for “True Whole Grains” ie INTACT GRAINS:Whole oats or steel cut oatsQuinoaWild or brown rice (basmati from California, India or Pakistan)Pot barleySpelt berriesMillet Kamut berriesAlso: Beans, starchy tubers like yams, squashes, new potatoes – eat the skin!Whole Grain Products – eg breads, wraps, pastas. Look for:Chewy, dense whole grain breads – with added seeds, nuts. Fibre + Protein = 10 g/sliceWhole grain wraps – added seedsPastas – cooked al denteSeedy crackers – eg Marys Gone CrackersUnsweetened, high fibre breakfast cereals Products highest in fibre & protein and lowest in sugar with fewest ingredients are best.Fruits & Veggies:5-6 servings a day2 fruits + 3-4 veggies (or more)Serving = ? cup chopped or 1 cup leafy. 1 small fruit eg gala apple.Vitamin AHelp meet fibre needs: 25-31 g/dayVitamin CAntioxidants Vitamin KEat a rainbow – phytonutrients found in pigments of fruits & vegMagnesiumPotassiumThose who eat the most veggies have reduced incidence of:CalciumHeart disease & strokeIronType II Diabetes Trace mineralsCertain cancersEstablish positive eating habits now. Childhood is a time when individuals begin to establish eating habits that last a lifetime. Don’t turn 18 or 40 and trade in taste buds & start eating well. We are training our tastebuds and our bodies from childhood to desire certain things. How?Offer fruits & veg regularly as a part of every mealSnacking – prime timeLet child choose at grocery store + help prepare/cookAdd flavour with fat/protein:Veggies and hummus or guacamoleApples & almond butterCottage cheese and pineappleCelery with pumpkin seed butter & raisinsKeep trying a variety Switch up preparation – raw, steamed, roasted#1 way to get your kids to eat veggies…..YOU EAT THEM! Model model model Child-Marketed FoodWatch out for Salt:High salt diet in childhood can increase the risk of heart disease as an adultDevelopment of salty palate – difficult to reverseExcess salt causes calcium loss at a time when children need to build boneTIPS:Saltiest foods are processed foods, fast foods & restaurant mealsCook fresh, natural foods & avoid processed foods as much as possibleLook for low sodium versions when you do buy a packaged treat (5% daily value or less)Sugar Sugar“Sugar is the new tobacco” – Action Group on SugarWHO & HSF Recommend: An individual’s total intake of free sugars not exceed 10% of total daily calories, and ideally less than 5%.Children =80-115 calories/ day5 - 7 teaspoons/ day20 – 28 grams/ daySugar’s Effects on Body:Short term effect:High blood sugar fidgety, headaches, unable to concentrateInsulin release leads to LOW blood sugar stress response: moodiness, irritability, fatigue Impact on Brain – ability to think is compromisedLong term effect: insulin resistance obesity, heart disease, metabolic syndrome, diabetes, fatty liverSugar is an anti-nutrient Depletes: B-vitamins, calcium, chromium, magnesium and zincWeakens the immune systemLeads to high blood pressure, increased blood fats (triglycerides), fat deposits on liver (17% children!)Immediate effects: stomach upsetdiarrhea And of course tooth decaySugar is addictive: the more we eat, the more we want and it takes more to get the same satisfaction.Sugar may reduce our ability to regulate our calories. We don’t feel full after eating sugarTriple Threat: does not suppress appetite +leads to eventual drop in blood sugar = cravings + addictive in nature Caution: “taste buds in training” What to do? Watch for Hidden Sugars:Juice –Juice can have ≈ up to 6 tsp of sugar in 1 cup Give water for thirst.Avoid other sugar-sweetened beverages (pop, ice teas, Arizona Bev etc)SSBs single largest contributor to sugar in dietIf difficult: Dilute dilute diluteSweetened Yogurt –1 serving yogurt = 4- 6 teaspoons of sugar – more than KitkatBuy Natural – sweeten yourself with fresh berries &/or tsp of honeyBreakfast CerealsAim for:0 – 5gs sugarLow Sodium: under 100mg or 5%High Fibre: 4 grams + High Protein: 4 grams+Take Control of Sugar Intake:Keep “treats” as “treats” = an event or item that is out of the ordinary and gives great pleasure. Be your child’s advocate. Ask that schools and sporting leagues have a “no sugar” or “fruit only” policy.Read the labelsAvoid sugar-filled yogurts and cereals.Drink water for thirst and get off the juice, pop, SSBsHalve the amount of sugar in cookie, muffin, cake recipesBuilding Competent Eaters1) Have positive and relaxed attitudes about eating and food2) Have food acceptance skills that support eating an ever-increasing variety of food 3) They regulate their eating based upon their internal cues of hunger and satiety. HOW?Family MealsChildren and teens who have family meals:Eat better (consume more fruits and vegetables)Have higher self-esteemGet along better with other peopleDo better in schoolGreat time to model healthy eating, trying new foods and eating until satisfied. Becomes their norm.Teens Who Have Family Meals Are less likely to: Gain too much weightHave depression Abuse drugsSmoke Have sexTips on Developing Food Acceptance:Be considerate of children’s food inexperience without catering to likes and dislikesKey to Food Acceptance: repeated & neutral exposureChildren need to become FAMILIAR with foodLooking at it – breeds familiarityPoking, sniffing, giving it the “hairy eyeball” – positive behavioursTasting it – even better, allow them to taste and remove from mouth. Dramatics not required. 1 Rule: food stays on plate Rewards can backfire. “Productive Use of Hunger” – avoid excess snacking. Ensure kids arrive at the table hungry and ready to eat. Final TipsParents Control the Menu (most of the time, as kids get older they will have more independence & make some choices for themselves. Stock food in house you want them to eat. But be aware, not every calorie has to be “perfect”). Allow kids to choose how much to eat from what is on offerQuit the “Clean Plate Club” – kids from families with “clean plate club” have higher weight to height ratio. They learn to ignore internal cues of hunger & satiety when told to clean their plate. Food is not love – do not want to teach children to use food as coping mechanismBe a role modelRelax & enjoy your family meals.MORE REFERENCES:Blog posts on child-related nutrition and feeding books on feeding kids:Ellyn Satter – Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to CookYour Child’s Weight – Helping Without HarmingSign up for her newsletter: RecipesAlthough I’m not a supporter of the Paleo diet, this site has some great recipes for baking without flour and protein-rich breakfasts: family friendly recipe ideas and great low- glycemic muffin recipes: more info?haleybarton@nutritionsavvy.ca ................
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