Healthy Food and Nutrition

In society in this day and age parents have become less concerned with healthy foods and nutrition. Society now is on ago, go type of cycle and parents lean more towards what is quick and easy instead of nutrition.  It has come to the point that the government may step in concerning the issue. According to the text (Robertson, C., 2010), “Good nutrition and healthy eating habits are very vital to children for them to maintain overall health and provide for good growth.” 

As parents, adults and educators it is our job to teach children the healthy way to eat. We are setting the example for children.  Healthy eating can be fun and good at the same time. Children should be included in their meals as well as with helping to prepare those meals. It is very true about adding color to meals. The more color the better it is for us. There are many menus and recipes that are fun for kids and parents alike. It may take a little extra time to prepare at first but very much worth the effort. The biggest step is sitting down to eat as a family. What is better than preparing a meal together then sitting down to eat it together. Parents can prepare certain things in advance like slicing fruits and veggies so that when it is time to cook children can help. According to the CBS news, our children’s generation could be the first to live shorter lives than their parents. That’s astonishing to me.

Here are some wonderful recipes that are very kid friendly from healthyrecipes.com :

BANANA BOBS

(Medallones de Platano)

This recipe is a good source of fiber, which may help protect you against some diseases.

Ingredients

2 bananas cut into ½ inch slices

1/4 cup low-fat vanilla yogurt

2 tablespoons oat and honey granola cereal

Directions

1. Place the sliced banana pieces on plate.

2. Place 2 tablespoons of yogurt onto the plate.

3. Place tablespoon of granola cereal onto the plate.

4. Use fork to pick up a slice of banana and dip into the yogurt,

then into the cereal.

Tip: Try different flavors of yogurt.

Carrot Raisin Peach Salad

One serving of this dish provides at least one serving of fruits or vegetables. Get at least five servings of fruits and vegetables a day as part of a diet high in fiber and low in fat.

Ingredients: 3 cups carrots, peeled and grated 1/2 cup raisins 1/2 cup light mayonnaise or lowfat plain yogurt 2 teaspoons lemon juice 1/2 teaspoon salt 1 teaspoon sugar 1 cup frozen peaches Directions: 1. Combine carrots and raisins in a large bowl. 2. In small bowl combine the mayonnaise or yogurt, lemon juice, salt, and sugar together. Stir into carrot mixture. 3. Refrigerate until ready to serve. 4. Just before serving stir in the frozen peaches. 5. Refrigerate leftovers within 2-3 hours.

Chicken Black Bean Salsa Burritos

This recipe is a good source of calcium which keeps bones and teeth strong.

Ingredients:

1 can (15 oz.) black beans, drained and rinsed

2 scallions, chopped

1 tablespoon lemon juice

1/4 teaspoon ground cumin

1/2 teaspoon salt

4 boneless, skinless chicken breasts

1/4 teaspoon chili powder

1/4 teaspoon ground black pepper

1/2 cup pepper jack cheese, grated

4 9” flour tortillas

Directions:

1. Preheat oven to 350 degrees.

2. Combine the beans, scallions, lemon juice, cumin, and 1/4

teaspoon of the salt in a small bowl.

3. Rub the chicken breast with the chili powder, pepper and the

remaining 1/4 teaspoon salt.

4. Cook the chicken over medium heat for 5 minutes. Turn and

cook until done, 4-5 minutes longer.

5. Let chicken cool; slice into strips or chunks.

6. Divide cheese evenly between tortillas. Top the cheese with

equal amounts of chicken and black bean salsa mixture.

7. Roll up the burritos and wrap each one in foil.

8. Bake burritos until the cheese melts, about 15 minutes.

9. Refrigerate leftovers within 2-3 hours.

Bright Ideas:

8 servings, 1/2 burrito

each

References

OSU web site at http://www.healthyrecipes.oregonstate.edu.

Robertson, C. (2010). Safety, nutrition, and health in early education (4th ed.). Belmont, CA: Wadsworth/Cengage Learning.