Feeding the Future

Alright, Im going to be blunt. Kids today are getting more obese and having health issues due to their poor eating habits. Honestly, there is no one to blame but us parents. (and quite honestly I'm probably the worst at giving my kid what she wants just so she will eat)

Kids today consume 180 calories more per day compared to kids in 1989, and the bulk of their nutrition comes from cereals and fruit drinks.

Here is what they SHOULD be getting in their little tummies:

Daily Needs*

2 to 3 Years Old

Girls & Boys

1,200 Calories

1 cup of fruits

1.4 cups of vegetables

4 oz whole grains

3 oz meat and beans

2 cups milk

4 tsp oils

4 to 8 Years Old

Girls & Boys

1,5oo Calories 1,700 Calories

1.5 cups fruits 1.5 cups fruits

2 cups vegetables 2.5 cups vegetables

5 oz grains 5.5 oz grains

5 oz meat and beans 5 oz meat and beans

2.5 cups milk 3 cups milk

4 tsp oils 5 tsp oil

9 to 13 Years Old

Girls & Boys

1,900 Calories 2,1oo Calories

2 cups fruits 2 cups fruits
2.5 cups vegetables 3 cups vegetables

6 oz grains 6.5 oz grains

5.5 oz meat and beans 6.5 oz meat and beans

3 cups milk 3 cups milk

5 tsp oils 6 tsp oils

EAT THIS

Calcium: To avoid brittle bones, try serving low fat yogurts, string cheese at snack-time. For breakfast, calcium enriched oj, and vitamin D milk. Only 30% of kids get the recommended number of servings of milk each day.

Fiber: Helps keep bellies full, regulates blood sugars. Start off the day with cereals with at least 5 grams of fiber per serving and a high fiber fruit such as raspberries, bananas or an apple.

Vitamin A: Essential in developing and strengthening our immune systems, improving vision, and aiding in healthy cell growth. Try pairing baby carrots with peanut butter.

Iron: Iron deficiency has been linked with lower IQ, attention-deficit disorder in kids, and hyperactivity disorder. Celery, tomatoes and sweet potatoes are all solid sources of iron.

Vitamin C: Only one in five kids consume the recommended 5 servings of fruits and vegetables a day and one- quarter of all vegetables that are consumed are french fries. Go for whole fruit- oranges, watermelon, pineapple- over juice and make sure dinner comes with at least one serving of colorful vegetables, like peppers, asparagus, or carrots.

I love Jessica Seinfeld's cookbook, "Deceptively Delicious". It has awesome recipes for getting your kids to eat fruits and veggies without them knowing. I love the sweet potato pancakes and mashed potatoes with cauliflower.

Healthy Eats, Kids!

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