Did You Know?
5 Quick Nutrition Tips for Kids

1. Eating breakfast is priority! Teach your kids that your brain and body need food for energy to think, work and play! A way to help them visualize this is to explain to them that just like our cars will not go anywhere without gasoline, our bodies will not work properly without food. A healthy breakfast should include whole grain bread or cereal, maybe some fruit and a scrambled egg.  Peanut butter is always a healthy option and is delicious on toast or with fruit. Try the “Wake-Up Smoothie” listed in my recipes! Give them a jumpstart  for their active day!

2. Strive for 5 servings of fruits and vegetables a day. A glass of fruit juice in the morning with breakfast along with fruit for quick snacks, then vegetables in salad at lunch and dinner and they got their veggies in! Allow your children to help pick out fresh fruits and vegetables when you go grocery shopping. You might be surprised at what they will eat when it is their idea! Every week ask them to pick out a different color fruit or vegetable for variety.

3. Involve your kids in meal prep that is age appropriate. Kids love to crack eggs! Teach them that the egg white contains protein to help them grow strong muscles. Let them add some veggies to their scramble and allow them to sprinkle some cheese on top. It is fun for them and they will want to eat their creation. Allow them to make their own salads. Have a variety of colorful vegetables on hand for them to see and choose.

4. Eating frequently is best to keep energy levels stable. Always keep fruit washed and ready to grab for a healthy snack. Apples, pears, blueberries, and strawberries are great options. Cut up raw veggies and ranch dressing is always a favorite for kids too. Make up a plate with some cut up fruit, raw veggies, cheese cubes, and whole grain crackers or pretzels for your kids to nibble on after school.

5. Most importantly, we must lead by example! Our kids need to see us eating breakfast and eating fruits and vegetables! When possible, sit and eat with your children. This is quality time that is priceless.

Of course kids should be allowed treats like pizza, cookies, ice cream etc. However it should be a “treat”, an every once in a while food and moderation is key! They will look forward to these foods and should not be a staple in their diet. Kids need to be taught healthy eating habits and it is our responsibility to lay down the foundation when they are young as these habits will stay with them throughout their lives!