1.Obesity is a major problem in the US  One in 5 American children are obese 2.Nearly half of all American families skip breakfast 3.Healthy food choices are necessary for your child’s growth 4.Most US youth are not eating enough fruits and veggies

*Depends on age, sex, and level of physical activity  Fruits = between 1 and 1.5 cups per day Fruits  Vegetables = between 1 and 1.5 cups per day Vegetables  Grains = 3-5 oz. (HALF should be whole grain Grains  Protein Foods = 2-4 oz. Protein Foods  Dairy = cups Dairy  Oils = 3-4 Teaspoons Oils Values based on choosemyplate.gov

 Naturally low in fat, sodium, calories, and cholesterol  Rich in fiber (helps regulate bowel function)  Rich in Vitamin C (helps promote growth, keeps gums and teeth healthy)  Helps reduced risk of heart disease, obesity and Type 2 diabetes YUM!

 Low in fat and calories, no cholesterol  Rich in potassium, fiber, vitamins A and C  Helps reduce risk of heart disease  Lower calories

 Can help reduce blood cholesterol  Helps with proper bowel function  Help with weight management  Help to reduce the risk of heart disease

 Includes meat, poultry, fish, eggs, nuts and seeds  Try to include seafood in diet, omega-3 fatty acids  Helps build healthy bones and muscles  Variety of B vitamins

FoodCommon Portions Meats1 ounce cooked lean beef 1 ounce cooked lean pork or ham Poultry1 ounce cooked chicken or turkey without skin 1 sandwich slice of turkey Seafood1 ounce cooked fish or shellfish Eggs1 egg Nuts/Seeds12 almonds, 24 pistachios, 7 walnut halves 1 Tablespoon peanut butter Beans/Peas¼ cup cooked beans 2 Tablespoons hummus PROTEIN FOODS

 High in calcium  Calcium helps build strong bones and teeth  Helps maintain vitamin D levels Got Milk?

 Fats and Oils are a mix of saturated and unsaturated fatty acids  Oils= fats that are liquid at room temp.  Solid fats= solid at room temp  Cut back on foods containing saturated fats, trans fats, and cholesterol

 Provide essential nutrients  Only small amounts are recommended  Oils found in fish, nuts and vegetables are good  Major source of vitamin E

You’re not alone!!!!! This is a typical behavior for kids!  Child refuses food based on color or texture  Child wastes time at the table, does not seem to want to eat  Child may only want to eat one type of food  Unwilling to try new foods

1.Allow your children to help while shopping 2.Have children help in kitchen 3.Make foods consistent with whole family 4.Offer healthy choices 5.Make meal time a happy and fun time! I EATING HEALTHY!!

Trying new foods… 1.Don’t overwhelm your child, one food at a time 2.Give small portions 3.Be a good role model Making food fun… 1.Name a food after your child! 2.Cut food into fun shapes 3.Allow your child to invent new snacks!

SAMPLE KIDS SHOPPING LIST!

Helps develop strong bones and muscles! Active children are more likely to be happy and feel good about themselves! Active children are less likely to be overweight!

 Set a good example  Limit TV and electronics time. Less than 2 hours per day  Encourage FUN!  Include the whole family!