30 nutritional tips for kids (bonus: adults benefit, too.)
1. Start your day with a healthy breakfast! You’ll perform better in school and sports. Plus, you'll get sick less!
2. Here’s a great, easy snack for anytime: Try light or reduced-fat cheese on whole wheat bread with a 4-ounce glass of orange juice.
3. Aim for at least 5 servings of fruits and veggies a day…one easy way to add some fruit is to toss raisins or blueberries on top of your cereal in the morning.
4. Ever had a toasted peanut butter, honey and banana sandwich? This sandwich is great on whole wheat bread/waffle or even on a whole wheat tortilla. Toast your bread or waffle, then spread a layer of peanut butter on top and drizzle with honey. Add banana slices and top with the other slice of bread or waffle and enjoy! To use the tortilla, simply spread with peanut butter, honey and bananas, then roll up and chow down!
5. Looking for some calcium rich foods? Here’s a quick list for starters: low fat yogurt, skim milk, light or reduced fat cheese, calcium fortified orange juice and calcium fortified bread. Yes, even bread can be a good source of calcium! Aim to eat 3 servings of calcium rich foods each day.
6. Here’s a tip for eating more veggies to help keep you healthy. Dip fresh cut veggies (like baby carrots, green peppers, celery or broccoli) in low fat salad dressing. It’s a yummy and easy snack!
7. Here’s a meal tip for all you Moms and Dads out there: Make a stir-fry with your kid’s favorite veggies, low sodium soy sauce and baked chicken breast strips. Serve over rice (brown rice is an even healthier option).
8. I scream, you scream, we all scream…for ice cream? Ice cream and nutrition, don’t think they match? Ask mom or dad to buy calcium rich ice cream, low fat ice cream or frozen yogurt. But ever think of this? Add fresh fruit (bananas or berries work best) to your cup of ice cream, and you’ll scoop up taste and nutrition!
9. Looking for a refreshing drink? Especially on those days when you’re really active, (playing sports, exercising etc) make sure you drink lots of water to keep yourself hydrated.
10. Nutrition factoid: A 6-ounce glass of 100% fruit juice = one serving of fruit! Cool, huh?
11. Ever had a fruit smoothie? You can make them at home with mom or dad’s help. All you need is low fat yogurt, skim milk, fresh or frozen fruit and a blender. Or try yogurt, skim milk, peanut butter, a banana and ice cubes!
12. Do you LOVE cereal? Did you know that a bowl of cereal and milk can be a balanced meal or snack? Fill a bowl with cereal (choose ones that aren’t sugary) and pour in some skim or 1% milk and top it with a ½ cup of fruit. You’ve got carbohydrates (good for energy), protein (good for building muscles) and fruit (good for vitamins and minerals).
13. Make sure you eat healthy between meals to satisfy your hunger and to help maintain your energy.
14. Have a sweet tooth? Choose sweets like ginger snaps, vanilla wafers or animal crackers instead of candy bars and cookies.
15. Need a snack on the go? Pick up a granola bar and string cheese, they make a great team.
16. Pizza, pizza, pizza, everyone loves pizza! A simple way to make it at home is to start with a whole wheat english muffin, cover with marinara sauce, and then sprinkle with shredded cheese (we suggest part-skim mozzarella). To add some pizzazz, top with your favorite fresh veggies, pineapple chunks, and spices like dried oregano, basil or even pizza seasoning. Heat pizza in the microwave or in the toaster oven (only use the toaster oven if allowed by your parents and/or supervised by them).
17. After school and before practice, chomp on some peanut butter crackers—you’ll be getting protein, carbohydrates and fat. Protein is good for building muscles, carbs for energy and vitamins, and fat to keep you feeling full throughout practice.
18. Ever heard the word phytochemicals? Knock the socks off of your health teacher when you tell him or her that you know what it is! A phytochemical is a compound found in plant foods that gives them certain characteristics such as their color and their health benefits. Phytochemicals are found in fruits and veggies of all colors, shapes and sizes.
19. Here’s a snack that’s full of calcium. Enjoy a half cup of cottage cheese with fruit.
20. Bring a box of raisins and a bag of pretzels with you to school, so that in between classes or before practice, you can give your body a burst of energy and eat well at the same time!
21. A yummy snack that’s nutritious is easy to make. Choose a piece of fresh fruit and spread some peanut butter on top of it. This works great for apples and bananas.
22. Bean there, done that! Eat more beans and get more fiber into your diet. Beans not only provide fiber, but are also a good source of protein, vitamins and minerals. Beans can be in soups, salads, rice or pasta dishes. So expand your horizons and get an appetite for beans.
23. Interested in keeping your eye sight stellar? Having 20/20 vision is so important for sports not to mention everyday life. Set your sights on eating right. Eating foods high in vitamins A, C, and E help you to “see” benefits in your eyes! Spot the orange and red fruits and vegetables—like cantaloupes, carrots, mangoes, strawberries, peppers and tomatoes.
24. Get hooked on eating seafood. REEL in salmon, mackerel or tuna and eat them for lunch or dinner. Remember, you never know if you like it unless you try it! They’re good for you both now and in the years to come.
25. Go Team Green! GO for the green veggies that are good sources of vitamins A, C, other antioxidants and contain some calcium too. So to improve your chances of being on the team, go Green!
26. Parents, there are 3 easy ways to help your kids succeed in school and sports – breakfast, lunch and dinner. Eating good healthy meals can help improve concentration, test performance and muscle coordination. Feed your brain and body power foods like lean meat, fish, whole grain breads and cereals, fruits, veggies and nuts. You’ll all be a healthier family – both on and off the field.
27. Kids—it’s back to school time, and that means…bagged lunches! Help your parents out by getting involved in making your lunch. Spice up a PB & J sandwich by using cookie cutters to make fun shaped sandwiches.
28. Moms, Dads and kids, eating fruits and veggies needs to be fun! Write a little message on your orange or banana with a food pen…like “Go Eagles,” “Fly Eagles Fly,” or your score prediction for the upcoming game. Then eat the piece of fruit, don’t trade it! **We're Eagles Fans Obviously**
29. Red, green, blue and yellow. Did you know those are the colors of a healthy diet? It’s true! Experts say that eating five to nine servings of colorful fruits and veggies each day is one of the easiest things you can do to feel good and stay healthy. Reach your physical fitness and nutrition goals by enjoying a fruit or vegetable with every meal or snack.
30. Make sure you eat balanced meals and a variety of foods—doing this helps to build strong bones, muscles and teeth. Then, you can grow up and be a healthy adult.