Produced by Sandra L. Owen
Agenda
9:00-9:15am “Eat by Colors” results…What did you find out about your eating patterns? What response did you get from your kids?
9:15-9:55am “Good Nutrition for Growing Children” discussion of participant questions and review of selected video links
9:55-10:00am Discussion of application activity
A Song About Healthy Eating
Helping Kids to Eat Healthy

Water: What does it do and how much is enough?
Water cools the body, lubricates the joints, and helps muscles to work. Infants are comprised of about 75% water while adults are about 90% water.
Infants:
Up to 16 months, breast milk or formula is enough daily intake of liquid. The infant can get water intoxication if he/she drinks several bottles of water a day or drinks formula that has been diluted with too much water. Formula should be 2/3 milk and 1/3 water. Signs of water intoxication include pale urine; sleeping more than usual; difficult to awaken; and wetting more than 8 diapers a day.
Young Child:
Needs 1.5 oz. of water per pound of body weight a day. The child is more likely to drink cool water. Juice from a squeezed lemon or lime can also be added for taste.
Avoid cold water because it can slow the digestive process causing constipation. Other sources of water are fruits and vegetables.
Pre-teen, Teen, and Adult:
Needs eight 8 oz. glasses a day. Cool water with squeezed lemon or lime juice is usually preferred. Avoid cold water because it can slow the digestive process causing constipation. Fruits and vegetables can be sources of water. This is another reason for pre-teens and teens to regularly include fruits and vegetables in their meal planning. If the pre-teen and/or teen becomes dehydrated, he/she is at higher risk for getting constipated and/or developing kidney stones.

What foods encourage regular bowel movements?
Fiber is necessary in the diet to promote regular bowel movements. Food sources include fresh/raw fruits and vegetables, legumes, whole grains. It is also important to drink the daily requirement of water and eat unsaturated fats that include omega 3 such as tuna fish.
What foods should be avoided?
Limit the amount of cheese, fried foods, sweets, carbonated drinks, white flour and all junk food. Avoid ice cold drinks because they will slow the digestive process.
Constipation is a sign of chronic dehydration
Constipation slows the flow and use of essential nutrients by the body.
This can lead to bad breath, headache, a particular body odor, hemorrhoids, and varicose veins. Strawberries, blackberries, and raspberries can cause constipation so eat them moderately and drink required amount of water each day.

What should I know about feeding an infant (birth to 12 months)?
Feed infant 2-3oz. more than age in months. A 3 month old would therefore be fed 5-6 oz. per day.
Baby is getting enough food if he/she wets 4-6 diapers and poops 3-4 diapers a day.
Introduce 100% juice, not juice drinks, at 6 months of age.
Limit juice, when introduced, to 4oz. per day. More than this will cause diarrhea and possibly cause the growing baby to become overweight.
Baby food should be soft/mushy so it can be gummed. At 9 months, the baby can eat coarser, chunkier textures of food. This food should be cut in tiny chunks.
Introduce a single food at a time. When the baby has adopted the new food, a previously adopted food can be eaten with the newly adopted food. If feeding baby only a portion of food from a baby jar, place that portion in a bowl and feed with a spoon from the bowl. Do not use the jar as a bowl if feeding a portion of the jar’s contents. The spoon, contaminated with germs from the baby’s mouth, will grow in the jar when it is recapped.

What should I limit and/or avoid when feeding an infant?
Limit the amount of milk to no more than 24oz per day. Ingesting too much milk will reduce iron absorption by the body.
Avoid eggs because of possible food allergy.
Limit citrus juices and fruit because they can possibly cause a rash. Don’t give juice in a bottle. The sugar content against the gums can ruin teeth buds.
Avoid giving baby honey until after his/her first birthday. Honey can be a source of botulism.
Don’t home prepare beets, collard greens, spinach, and turnip greens for the baby because these raw foods have nitrates which are harmful to the baby. Pureed, jar baby food containing these foods, is free from such nitrates and safe to feed the baby.

What should I know about feeding my toddler (ages 1-3)?
Needs 1000-1400 calories per day. Another way to determine is to calculate 40 calories per inch of height per day.
Typical serving size is 1 tablespoon per year of age.
Nutrient needs include 16 grams of protein; 44 grams of fat; and 210 grams of carbohydrate.
The toddler also needs 10 milligrams of iron a day. Good sources of iron include potatoes, spinach, split peas, and strawberries. Milk should not exceed 24oz. per day to prevent reduced iron absorption.
Feed a toddler who eats too much by using a small plate; cut food in small pieces to allow hand eating; serve low calorie foods; be sure he/she is eating fiber foods and exercising (both will reduce appetite).
Food Guide Pyramid for toddlers
Lunch snacks for toddlers
Library of toddler recipes
Don’t panic if your toddler doesn’t eat three meals a day
Nutrients and your toddler

Good nutrition for school age children and teens
Involve school age children in helping to plan, shop for, and cook meals.
Remember, it takes 11 tries for a child to accept a new food. Don’t give up. Serve new food in small amount. Make the food presentation colorful and appealing.
School age children and teens require 1600-2400 calories a day depending on age and activity level. Food Guide Pyramid
School children require 800 milligrams of calcium and 10 milligrams of iron while teens require 1200-1500 milligrams of calcium and 12-15mg.of iron a day. Junk food can cause iron deficiency. An iron supplement can significantly improve learning, memory, and cognitive test performance.
Motivators for school age children and adolescents
Food smarts, myths and facts
Café Zoom recipes
How to get your child to eat healthy at school
How to get your teen to eat healthy

Teen nutrition deficiency and consequences
Most eating habits are already established by the late teen years
Teens are growing rapidly during adolescence. Twenty percent of adult height and 50% of adult weight is gained during adolescence.
Because 45% of adult bone mass is added during adolescence, the daily requirement of calcium increases to
1200-1500 milligrams. A significant number of teens are deficient in calcium and other nutrients due to junk food..
Calcium aids in movement of nerve impulses; muscle contraction and relaxation; blood pressure; and the immune system. Caffeine ingestion has been noted to lower bone mineralization and thus increase fracture risk.
Typical caffeine food sources ingested by teens include chocolate, coffee, soft drinks, and tea. The effect of caffeine is enhanced in the absence of a diet inclusive of required amounts of milk.
Symptoms of calcium deficiency include insomnia, tooth decay, depression, headache, and inability to relax.

1. Determine the amount of water each family member is consuming, then develop a plan to have that consumption meet the daily requirement.
2. Determine how healthy each family member is eating by inputting each member’s meals in the Pyramid tracker .
3. What change is each member willing to make to include more healthy foods?
4. What information from this “Marvelous Moment” was most helpful to you and how was it helpful?