www.phs.org/centennialcare 11 Five healthy food lessons for kids Every parent is a teacher, and sometimes the classroom is in your kitchen. When you help your child make healthy food and drink choices, it helps keep them on track for a healthy future. A nutritious lesson plan Check out the tips below to learn a few food lessons you can share with your kids. 1. Put fruits and veggies in focus. When they want a snack, have fruit or cut-up veggies on hand instead of chips, cookies, or other junk food. 2. Reach for water. Show kids that water is the best choice. It’s a better choice than sports drinks, sodas, or juice. 3. Slow down on sweets. It’s fine to have sugary treats now and then. But try not to do this often. There are better ways to satisfy a sweet tooth, like a delicious fruit smoothie for dessert. 4. Give whole grains a go. Introduce your kids to whole-grain breads, brown rice, and whole-wheat pasta. They have more fiber and nutrients than white bread, rice, or pasta. 5. Think of food as fuel. Help kids understand that nutritious foods give them energy for play, and fun exercise is good for their bodies too. Even parents need teachers. For more tips on your child’s nutrition and fitness needs, ask your provider at your child’s next well-child visit. Sources: Academy of Nutrition and Dietetics; American Academy of Family Physicians; American Academy of Pediatrics; HelpGuide Try this refreshing mango shake Try this easy and fun mango shake with your kids the next time you want a refreshing drink. Makes 4 servings. Ingredients 2 cups 1% milk 4 tablespoons frozen mango juice (or 1 fresh, pitted mango) 1 small banana 2 ice cubes Directions ● Put all ingredients into a blender. ● Blend until foamy. Serve right away. Other options: orange juice, papaya, or strawberries. Nutrition facts Serving size: ¾ cup. Amount per serving: 106 calories, 2g total fat, (1g saturated fat), 29g carbohydrates, 6g protein, 5g dietary fiber, 63mg sodium. Source: National Heart, Lung, and Blood Institute
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