Eat Right with Color

March is National Nutrition Month® and to celebrate, the American Dietetic Association (ADA) has designated the theme “Eat Right with Color.”  This year’s theme concentrates on going back to the basics of healthy eating.  The ADA is encouraging the public to be sure to include a colorful variety of whole grains, lean meats, fruits, vegetables, and dairy in their menus every day.  The 2010 Dietary Guidelines for Americans also suggest enhanced attention on a plant based diet.  Colorful fruits and vegetables combined with variety from the additional food groups will create a colorful rainbow on the plate that will serve as a strong foundation for a healthy diet.

Feeding children is not easy; they may be picky when it comes to fruits and vegetables or they may prefer foods that are not always the healthiest.  Even the most knowledgeable parents struggle when it comes to feeding their children a healthy diet.  A child’s weight is not the only indicator of nutrition status.  A child may be of a normal, healthy weight, but may be malnourished when it comes to meeting the needs for vitamins and minerals.  According to the 2010 Dietary Guidelines for Americans, children and adults have diets that are deficient in fiber, vitamin D, calcium and potassium.  More attention is being given on preventing these deficiencies by encouraging parents to offer an assortment of foods to meet a child’s needs for adequate growth and development.  Below are a few tips to help incorporate healthy foods into your child’s diet:

• Always encourage your child to eat a balanced breakfast; offer foods from at least 3 food groups.  Offer whole grain cereal, low-fat milk, and a piece of fruit to get the day started.
• Give at least 5 servings of fruits and vegetables every day, and be sure to include a wide variety of colors to provide different vitamins and minerals.
• Encourage healthy after school snacks.  Offer raw vegetables with ranch dip or a piece of fruit with a string cheese to provide a quick on the go snack for families who are involved in after school sports.
• Give 3-4 servings of dairy every day to meet calcium needs.  Offer low fat milk with meals.  Yogurt smoothies with blended fruit are another quick after school snack for busy families.
• Offer whole grains daily.  Give dry whole grain cereal as a snack or use whole grain “white” bread for sandwiches or toast.
• Be sure your child receives enough protein every day.  Offer 2-3 servings of eggs, lean lunch meats, bean burritos, or peanut butter to meet daily protein needs for adequate growth and development.