kathy lecture 3 28 10

Nutritional WorkshopFor:

Quality Children's Services

By Kathy Pulcino, R.N. C.N.http://www.VitalitySteps.com (949) 677-7116 kathy@vitalitysteps.com

http://www.VitalitySteps.com (949) 677-7116 kathy@vitalitysteps.com 2

Agenda

• Day 1– Nutritional Needs of Pre-school children– Nutritional Requirements– Better vs. Poor foods

• Day 2– Review Day 1– Review current menu– Cooking– Healthy Foods Discussion

Introduction

You have a big responsibility

Preschoolers form eating habits at this age, which affect the way they eat for the rest of

their life.

It is important that we give them good foods to eat

Nutritional needs of preschooler

• Preschoolers require 1200 to 1700 calories a day

• Appearance of meals:– Children like color (Rainbow carrots, red peppers, blueberries, etc.)– Shapes, for example:

• Triangles (Sandwiches, etc.)• Smiley faces (Pancakes, etc.)

– Variety of foods

What is the most important meal of the day ??

Nutritional needs of preschooler

Breakfast is the most important meal of day!!

• Start the day off right.

• Should consist of mostly protein (eggs, meat) and fats (avocado), doesn’t drop blood sugar.

• Eggs are the most nutritious food for breakfast. – It’s a complete protein– It does not raise cholesterol

Nutritional Requirements

• Fresh Fruits - 1 ½ cups per day– Example

• 1 banana or • 8 strawberries or• 1 apple

– Provides energy, nutrients, antioxidants, vitamin. C, fiber– Lowers cholesterol, helps prevent colds– Helps with digestion (pineapple, papaya)

• Vegetables - 1 ½ cups per day – Examples

• 2 carrots• Salad

– Provides energy, nutrients, iron, antioxidants– Helps with immunity, strong bones, brain and liver function,

lowers cholesterol, helps fight obesity

• Grains - 3 – 5 oz per day– Examples

• Whole grain bread• Brown rice

– Contains energy, nutrients– Provide fiber for better digestion and elimination, lowers cholesterol

• Meats/beans - 2 – 4 oz per day – Beans better source, less fat– Contains energy, nutrients – Builds and repair muscles, tissues, hair and nails– Is 20% of our body weight

• Water – ½ the childs body weight in oz. per day (Approx 18 oz.)– Hydrates body, flushes out toxins– Bodies are made of mostly water

• Milk 2 cups per day– Builds strong bones and teeth

• Good fats - approx, 25 to 30 grams per day– Examples

• Avocado• Olive oil• Almonds• Butter

– Provides energy, nutrients – Good for brain function, insulation for body, protects nerve

function, night blindness, helps with calcium absorption

Better foods vs. poor foods

• Meats/beans - whole beans better– Whole beans vs. Refried beans – Whole beans are better– Refried beans contain too much unhealthy fats – may raise

cholesterol and cause obesity

– Lentils and adzuki beans help lower blood sugar and have most nutrients

• Milk– Whole milk vs. nonfat vs. 1% - Whole milk is better for pre-school

children – they need the healthy fats.

• Vegetables – darker the better, the fresher the better – Iceberg vs. romaine – Romaine contains more nutrients– Broccoli vs. cauliflower – Broccoli contains more nutrients

• Fruits - darker the better, the fresher the better – Fresh vs. canned – Fresher is better

• Canned fruit mostly sugar, nutrients removed– Red delicious vs. golden delicious apples – Red delicious

• Red delicious has more nutrients/antioxidants– Cantaloupe vs. honeydew- Cantaloupe

• Cantaloupe has more nutrients/antioxidants

– Fruit juice vs. water• Fruit juice mostly sugar, no nutrients – may lead to diabetes• Water – most pre-school children do not get enough water

• Grains – darker the better, the fresher the better – White bread/flour tortillas vs. whole grain – whole grain is better

• White bread/flour tortillas - turns to sugar may lead to diabetes• Whole grain bread/tortillas – more nutrients

– White Rice vs. brown rice – brown rice is better

• Fats – Good fats (Avocado, olive oil, butter, almonds) vs. Bad fats (Corn

or vegetable oil, margarine, palm oil)– Bad fats contain high amounts of saturated or trans-fats

• Causes obesity and high cholesterol

Summary and closing

Review Day 1

Review Current Menu

Healthy Breakfast Foods

• Yogurt parfait - layers of plain yogurt with granola, strawberries, bananas and blueberries

• Scrambled eggs with small amounts of lean ham with whole grain toast

• Peanut butter on whole grain toast with cut up apple

• Whole grain burrito with potato, cheese, egg and turkey sausage

• Whole grain pancakes topped with bananas or blueberries topped with smiley face

• Egg omelet with onion, garlic, broccoli florets, cheese.

Healthy Snack Foods

• Celery or carrot sticks with ranch dressing

• Apples with peanut butter

• Mozzarella sticks

• Trail mix with raisins, sesame seeds, carob chips, almonds

Healthy Lunch Foods

• Chicken pieces with pineapple on skewer with brown rice

• Bean soup with vegetables

• Adzuki beans or lentils with yams and brown rice

• Brown rice with chopped carrots, chicken pieces, and peas

• Salads - romaine lettuce mixed with baby greens, diced apples or mandarin oranges, carrots, croutons

Healthy Lunch Foods

• Steamed green beans with small amount of crumbled bacon with olive oil

• Chicken tenders with barbecue sauce with vegetables

• Chicken pot pie - diced chicken, layered with vegetables and potatoes

Cooking

• Create Breakfast and Lunch• The healthiest 20pts, the most creative

10pts,

• Wrap up????

kathy lecture 3 28 10

better foods

nutrients http

water http

day beans better source

poor foods day

better digestion

review day

obesity http

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