Family and Consumer Sciences

MarchFirst Grade BB-F-7-R10

Nutritious Food for Cool Kids

s parents, it is our responsibility to help our young children make healthy food choices each day. Remind children that the purpose of food is to help their bodies grow and to be healthy. Food should never be used as a reward or punishment for behavior or as a distraction. Be sure to offer your children three balanced meals and nutritious snacks each day at regular time intervals. This helps children to stay on a schedule and keeps them from becoming hungry. Provide your children with small servings of food. You can always offer seconds if they are still hungry. It is important to eat meals as a family. This provides time to talk about the positive things that are happening in the family. Avoid arguing or negative topics of discussions during mealtime. Children will be able to eat and digest their food better in a positive environment. Offer a variety of foods each day to your children and set a good example by choosing and eating a healthy diet yourself. More than likely your children will follow your example and develop healthy eating habits. Water is the best thirst quencher for children! Pop, fruit flavored drinks, and Kool-Aid are high in sugar and can spoil a childs appetite. A better choice would be low-fat milk or water. Snacks are very important for little ones. Their tummies are very small and cannot hold enough food to last from one meal to the next. Be sure to provide your children with two to three healthy snacks per day. Some good examples of healthy snacks include: whole-wheat crackers, fruits, vegetables,

puddings, cereal, and low-fat dairy foods like yogurt, cheese, and milk. Providing children with nutritious meals and snacks is a very important task for parents. Complete the Kids in the Kitchen activity in this fact sheet and talk with your children about healthy food choices. Children are very precious. Lets keep them as healthy as possible by providing them with good food choices. For ideas about food and exercise, visit http:// LetsMove.gov.

References
Forthun, L. (2009). Family Nutrition: Parenting and family life. Publication #FCS8869. Cooperative Extension Service, University of Florida. Lopes, G. L. (1994). Nutrition Counseling/Education Services.
Author: Rose Fisher Merkowitz, Extension AgentFamily and Consumer Sciences, Highland County.

Revised by: Betsy DeMatteo, Extension Program Coordinator Family and Consumer Sciences, Hamilton County. Edited by: Rose Fisher Merkowitz, Extension EducatorFamily and Consumer Sciences, Highland County. Kathy L. Jelley, Extension EducatorFamily and Consumer Sciences, Brown County. Scott Scheer, Professor and Extension Specialist Human and Community Resource Development and 4-H Youth Development, The Ohio State University.

Copyright 2010, The Ohio State University

Nutritious Food for Cool Kidspage 2

Kids in the Kitchen!

Making food together can be fun and educational for kids. By measuring and following a recipe, your child will practice math and direction following, which are important skills for school. Try these fun recipes that will make the whole family happy to eat healthy foods!

Breakfast Banana Split

(Kansas State: www.kidsacookin.ksu.edu)

Jack-O-Lanterns
(Oregon State: http://healthyrecipes.oregonstate.edu/ kid-friendly)

Ingredients
1 small banana cup crunchy nugget cereal or favorite oat or corn cereal cup low-fat vanilla, blueberry, or strawberry yogurt, or cottage cheese teaspoon honey cup pineapple tidbits or chunks Maraschino cherries, optional

Ingredients
1 egg cup canned pumpkin 1 cups low-fat milk 2 tablespoons vegetable oil 2 cups flour 2 tablespoons brown sugar 1 tablespoon baking powder 1 teaspoon pumpkin pie spice 1 teaspoon salt

Directions
Remember to wash your hands! 1. Peel and split banana lengthwise and place in banana split dish or cereal bowl. 2. Sprinkle cereal over banana, reserving some for topping. 3. Spoon yogurt or cottage cheese on top and drizzle with honey. 4. Decorate with reserved cereal, pineapple, and cherries.

Directions
1. Combine eggs, pumpkin, milk, and oil in large mixing bowl. 2. Add flour, brown sugar, baking powder, pumpkin pie spice, and salt to egg mixture. Stir gently. 3. Lightly coat a griddle or skillet with cooking spray and heat on medium. 4. Using a cup measure, pour batter on hot griddle. Cook until bubbles begin to burst, turn, then cook until golden brown.

Helpful Hints
This colorful, delicious breakfast is so inviting, it may become a morning must-have! No need to worry about the same old breakfast. There are many different combinations of yogurt, fruit, or cottage cheese you can choose, and they will all be popular and nutritious. For example, if melon is in season try cantaloupe cubes instead of pineapple. Grapes could top the cereal, or fresh or frozen berries. Different cereal toppers will create different flavors and textures. Let your children choose their favorite fixings and watch how breakfast disappears!
Reprinted with permission from Kansas State University Extension Family Nutrition Program.

Tips
No pumpkin pie spice? Use teaspoon cinnamon and teaspoon dry ginger. Add a pinch of cloves or nutmeg. Put a face on the jack-o-lantern, using raisins for eyes and teeth (drop in batter while it cooks).
Reprinted with permission from Oregon State University Extension Nutrition Education Program.

Visit Ohio State University Extensions web site Ohioline at: http://ohioline.osu.edu
Ohio State University Extension embraces human diversity and is committed to ensuring that all research and related educational programs are available to clientele on a nondiscriminatory basis without regard to race, color, religion, sex, age, national origin, sexual orientation, gender identity or expression, disability, or veteran status. This statement is in accordance with United States Civil Rights Laws and the USDA. Keith L. Smith, Ph.D., Associate Vice President for Agricultural Administration and Director, Ohio State University Extension TDD No. 800-589-8292 (Ohio only) or 614-292-1868 Copyright 2010, The Ohio State University