Healthy Eating

Eating dinner together as a family helps young children learn the importance of healthy eating, appropriate table manners, and allows families to deepen their relationships.

Tips

• Eat a variety of foods. By eating different foods you are more likely to get the nutrients your body needs.
• Try new foods; green foods become more tasty the older we get.
• Try to eat five servings of fruits and vegetables a day.

Looking for nutritious foods that won’t break the bank? Here are five foods that are under $3:

1. Frozen Mixed Veggies: they have the same nutritional value as fresh veggies
2. Canned Salmon
3. Brown Rice: which is high in fiber and B vitamins
4. Edamame: a good source of soy, protein and fiber
5. Sweet Potatoes: rich in beta carotene which is good for your eyes and high in fiber

Mealtime Tips

• Ask everyone to share their favorite part of the day.
• Talk with kids about a book they are reading or a movie they have seen. This may transition into a family book club or movie night!
• Discuss school, classes, and homework or projects. Find out if children could use your help with any school-related activities or class work.
• Plan the next evening’s meal.
• Share favorite family memories. Talk about family vacations or activities you’ve enjoyed doing together. Maybe this will lead to the planning of the next family activity!
• Make sure that everyone has a chance to talk, and that everyone also listens respectfully to others.
• Most of all, enjoy each other’s company!

Did you know?

• For Adults:
• Children learn from their parents. If you are physically active, your child will be too.
• It may take 10 or more tries before a child will accept a new food; don’t give up.
• Make family meals a priority beginning with the first meal of the day. Research shows that kids who eat breakfast are better nourished than breakfast-skippers and are more likely to meet their daily need for certain essential vitamins and minerals.
• Have a picky eater at home? Involve them in the process of mealtime, from helping to pick out a recipe that includes foods they like, to shopping for groceries, to meal preparation and serving. And remember, children are slow to accept new tastes and textures, so keep at it and continue offering a variety of healthy and distinct tastes for children to try.
• For Kids:
• When you're really thirsty, cold water is the number one thirst quencher.
• Exercising daily will give you strong muscles, strong bones, and a healthy heart.
• If you are fit you eat well, exercise, and have a healthy weight. Being fit means your body works well, feels good, and you can do all the things you want to do!
• You should eat a variety of different foods in order to keep your body healthy and fit! Working together with your mom and dad, you can develop a plan for healthy eating. You can even create your own healthy eating food pyramid!