COLLEGE STATION – Healthful eating habits should start early in life, said Dr. Sharon Robinson, Texas Cooperative Extension nutrition specialist.
The American Heart Association agrees. In the February issue of Pediatrics, a publication of the American Academy of Pediatrics, the association recommends children’s diets should include fruits, vegetables, whole grains, low- and non-fat dairy products, beans, fish and lean meats.
“Calorie-dense foods and beverages with minimal nutritional content must return to their role as occasional discretionary items in an otherwise balanced diet,” the heart association policy statement recommended.
And that’s not all. Sodium and cholesterol levels in children’s diets should be reduced, Robinson said, and calcium levels should be increased.
“Sodium (salt) is not just an issue for older adults,” she said. “The entire family can benefit from a diet that is lower in sodium than current intake levels. Use the nutrition facts panel (on food labels) when shopping for food and select brands that are lower in sodium.”
Robinson quoted the heart association’s tips on implementing these guidelines in children’s daily diets:
– Reduce the amount of sugars in children’s daily diets, including limiting amounts of drinks and juices sweetened with sugar.
– When preparing foods, use vegetable oils (such as canola, corn, soybean or safflower) and soft margarine low in saturated fats and trans-fatty acids.
– Use recommended portion sizes (check label recommendations).
– Serve fresh, frozen or canned fruits and vegetables at each meal, but go lightly on the added sauces, syrup and sugar.
– Serve fish, even if it has to be introduced gradually.
– When serving chicken or other poultry, remove the skin first.
– Limit the amounts of high-calorie sauces, such as cream or cheese sauce.
– Serve whole-grain breads and cereals – check the label to make sure ‘whole grain’ is listed first on the ingredients label.
– Occasionally serve beans and tofu entrees instead of meats.
– Check for sodium, sugar and fiber content in canned soups and other prepared foods, cereals and breads.
And don’t forget healthful snacks, Robinson said. These foods can be a part of a child’s nutritious diet.
“A healthful snack that’s packed with calcium and potassium is a banana sandwich on whole wheat bread with a glass of milk,” she said.
For more information on family and childhood nutrition, contact a county Extension office or visit Extension’s Family and Consumer Sciences Web site at http://fcs.tamu.edu/ and click on the link to Food and Nutrition.
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