Healthy Weights For Healthy Children

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Healthy Weights For Healthy Children

• Real Families, Real Solutions

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For Healthy Growth, Kids Need

• Consistent parenting
• Regular meals and snacks
• Daily physical activity
• Healthy adult role models

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Overweight Children Are More Likely To

• Suffer from serious health problems like diabetes
• Become overweight adults
• Develop an eating disorder
• Have problems in school
• Be unhappy with their lives

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Its All About Family
Eating Smart
Being Active
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Division Of Responsibility
ADULTS are responsible for WHAT food is offered
and HOW it is presented
KIDS are responsible for HOW MUCH to eat and
WHETHER to eat
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For Healthy Growth, Kids Need

• 70 different nutrients
• A wide variety of foods

No one food has all the nutrients for strong
bodies and smart brains
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Power Nutrients

• Protein
• For growing bones, muscles and brains
• Carbohydrate
• For energy to grow and play
• Fat
• For normal growth and development

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Power Nutrients

• Vitamin A
• For healthy eyes and skin
• B-Vitamins
• For using energy from foods
• Vitamin C
• For healthy eyes, skin and bones
• Vitamin D
• For building bones and teeth
• Anti-oxidants
• For preventing disease

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Power Nutrients

• Calcium
• For strong bones and teeth and a healthy weight
• Iron
• For carrying oxygen in blood and optimal brain
  development
• Zinc
• For fighting infections and healthy brain
  development

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Lean Meats

• For strong bodies and smart brains, kids need 2
  to 3 protein servings every day
• Lean meat, poultry, fish, eggs or beans
• Lean beef has the ZIP that kids need

Zinc Iron Protein
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Competitive Advantage

• Beef is an easy, tasty way for children to get
  important nutrients that build strong bodies and
  strong minds

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Dairy Foods

• For healthy bones, teeth and weight, kids need 3
  to 4 servings of milk, yogurt or cheese daily
• After two years, kids need lower fat options 1
  milk and low-fat yogurt

Dairy Foods Contain Calcium and 8 Other
Essential Nutrients Growing Bodies Need
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Fruits Veggies

• For high energy health, kids need a RAINBOW of
  fruits and vegetables
• 5 servings per day
• Fresh, frozen, canned or dried

5
A Day
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Whole Grains

• Grains provide energy and nutrients that kids
  need to grow, learn and play
• Cereals, breads, rice and pasta
• Whole grains offer even more nutrients and fiber

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Healthy Meals
High-Quality Protein High-Energy
Carbohydrates Colorful Fruits And
Veggies Milk Water
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Family Meals

• Plan weekly menus for easier shopping,
  preparation and cooking
• Keep cupboards, fridge and freezer stocked with
  quick meal options
• Pre-cook and freeze key ingredients like
  ground beef for tacos

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Smart Snacks

• Children need to eat 4 to 6 times per day
• Nutrient-rich snacks help kids maintain a healthy
  weight
• Include foods with colors, shapes and textures
  for kid-appeal
• Sliced fruits and veggies with dip are always a
  kid-friendly choice
• Roll-ups (like beef and cheese in a tortilla)
  have long-lasting energy

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What About Fat?

• Eating too much fat can cause excess weight gain
• Very low fat diets are not healthy for children
• Choose lower-fat or baked versions of foods, like
  snacks and dressings
• Enjoy reduced-fat dairy foods like 1 or less
  milk and low-fat yogurt
• Serve lean cuts of meat and 95 or leaner ground
  beef

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19 Lean Cuts of Beef
Source US Department of Agriculture,
Agricultural Research Service, 2003. USDA
Nutrient Database for Standard Reference, Release
16, www.nal.usda.gov/fnic/foodcomp. Based on
3-ounce cooked servings, separable lean only.
Brisket, eye round, top round, bottom round, top
loin, tenderloin, rib steak based on 1/8trim.
Arm pot roast, flank, round tip, tri-tip, top
sirloin, ribeye, mock tender steak based on
0trim.T-bone, shoulder steak, chuck shoulder
roast,shank crosscuts based on 1/4trim. Arm pot
roast, eye round, top round, top loin, top
sirloin, tenderloin, rib steak based on average
of choice and select. All other cuts based on all
grades designation.
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What About Sugar?

• Theres nothing wrong with sweets in moderation
• Help kids enjoy all foods without overdoing it
• Switch from soft drinks to nutrient-rich drinks
  like milk and water
• Enjoy the natural sweetness of fruit treats for
  snacks and desserts
• Reward kids with affection, time and non-food
  treats instead of candy

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Portion Size

• Todays portions are much larger than most kids
  need
• Pay special attention to snacks and fast foods
• Share an entrée, an order of fries, a candy bar
  or a dessert
• Say no to super-sized items choose kid-size
  portions for children
• Switch to lower fat options like plain burgers
  and sub-sandwiches

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Picky Eaters

• Food jags and appetite changes are normal for
  kids
• Avoid pressuring, forcing or bribing children to
  eat specific foods
• Serve a combination of old favorites and new
  foods at regular meals
• Make mealtimes relaxed and positive minimize
  distractions like TV

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Kids Need Regular Physical Activity For

• Healthy weights
• Strong bodies
• Positive self-image
• Socialization
• Academic success
• Stress reduction

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Be Active

• Plan active family fun like a walk to the park
  on a daily basis
• Get kids involved in activities they enjoy in
  and out of school
• Take television and video games out of childrens
  bedrooms
• Set a total budget for TV time, video games and
  computers

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Its All About Families
Sitting Less
Moving More
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For Healthy Growth, Kids Need

• Balanced family meals
• High-energy snacks
• Kid-sized portions
• Healthier fast food

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Kids Need Adult Role Models To Learn

• Healthy choices
• Cooking skills
• Table manners
• Active lifestyles
• Positive body image

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Healthy Families For Healthy Children
Active Lifestyle

Healthy Eating
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Council www.beefiswhatsfordinner.com This
project is funded by the 1 per head checkoff