According to the American Dietetic Association children should eat 6-11 servings of grains (bread, pasta,
rice, cereal), 3-5 servings of vegetables (about 1/2 cup is a serving for a child), 2-4 servings of fruit (again,
about 1/2 cup), 2-3 servings of meat, poultry, fish or dried beans, and 2-3 dairy servings every day.
However, experts agree that children will eat when they are hungry and shouldn’t be forced to eat. Give
children small portions which won’t overwhelm them, and remind them that they can always have more.
Snacks between meals should be nutritious (fruits, vegetables, cheese, bread, crackers, yogurt, or juice).
Keep fruits and vegetables at children’s eye level in the refrigerator or in a bowl on the table so they will be
able to take them easily when they are hungry. Blend juice, chopped fruit and yogurt in the blender for a
quick and delicious fruit smoothie. Add a touch of honey to sweeten.
Involving children in meal planning, grocery shopping and food preparation can help them to become more
interested in what they eat. Have them cut out pictures from grocery store flyers to make a picture shopping
list, and then they can help find the items in the store. Help them to choose foods in each of the five food
groups listed above. Serve food in a pretend restaurant with homemade placemats and menus, or create
your own grocery store with empty boxes or cans (if you plan on using cans, open from the bottom and then
check for sharp edges).
Many children need to eat more often than three times per day. If a child becomes cranky or irritable, it may
be time for a snack. Sugary foods make many children excitable.
Food safety:
• to avoid choking, never offer food unless the child is sitting upright.
• toddlers are just learning to chew – celery, carrots, grapes, apples, and hot dogs must all be cut up,
peanut butter should be spread thinly on bread or a cracker, and children under four should not eat
raisins, hard candy, nuts or popcorn, as they are all easy to choke on.
• food storage customs in the United States may be different from those in other countries. Generally,
eggs, dairy products and all meats should never be left at room temperature. If meat is frozen, it should
be defrosted in the refrigerator or in the microwave, not on the counter. All cutting boards and knives
should be well washed after preparing chicken. Fruit will ripen at room temperature, but if it is already
ripe, it will keep better in the refrigerator. The one exception is bananas – the refrigerator will turn them
black.
• before opening a can, rinse the lid so the dirt from the outside of the can doesn’t get into the food.
Remember, adults should set a good example with the food they eat, and where and how they eat it.
Tag Archives: Kids
Rainy Day Project!
Cooking with Kids
1. Burns: If you are cooking with older kids and also have an infant in your care, the only safe place for him/her while you are cooking is in the play pen, high chair or crib.
2. If a child does get burned, put cold water on the burned area immediately. Then cover the burn loosely with a bandage or clean cloth. Call the doctor for all burns.
BE PREPARED – know where the First Aid Kit is in your house
Cooking With Kids
Cooking with children has many benefits. It is a wonderful way for adults and children to have fun together while the children learn important skills. Cooking activities can: help to develop hand-eye coordination, help to improve small motor skills, encourage the ability to do things in a logical order, and build reading and math skills. Through cooperation it can give the children an important sense of accomplishment. There is no other way we can see, smell, taste and share the results of our efforts.
Children as young as a year can begin to help in the kitchen doing very simple tasks such as putting ingredients into a bowl. By the time children are 3 or 4 they can start to use a knife, but it must always be with adult supervision. Cooking on the stove should be limited to older children. Use the back burner whenever you can, and make sure pot handles don’t stick out where little hands can reach them, or where they can accidentally be knocked off the stove. Make sure that children wash their hands before cooking, and if theyr are handling meat or eggs they should always wash afterwards as well. Remember to teach children that clean-up is part of cooking. Here are some recipes to get you started:
Soft Pretzels
1 package yeast
1 tsp. salt
4 cups flour
1 1/2 cups warm water
1 Tbs. sugar
1 egg, beaten
Stir yeast into water. Add the sugar and salt. Blend in flour. Knead until smooth. Cut into pieces and roll long and skinny. Let the children make balls, worms, letters, etc. Put on foil lined greased cookie sheet. Brush with egg. Bake at 425 degrees for 12-15 minutes.
Fruit Smoothie
1 cup orange juice
1/2 cup plain or vanilla yogurt
1/2 tsp. vanilla extract
1 banana and/or pieces of most any other fruit – melon, berries, peach, etc.
2 tsp honey
dried mint or a sprinkle of cinnamon if you wish.
Put all ingredients in the jar of a blender – don’t fill it to the top, as it needs space to blend. Blend until smooth. You can also blend in some ice for a frosty treat
Muddy Hand Cookies
2/3 cup butter
1 cup sugar
2 tsp. vanilla
2 eggs
2 1/2 cups flour
1/2 cup unsweetened cocoa mix
1/2 tsp baking soda
1/4 tsp. salt
Cream butter, sugar and vanilla together. Add eggs and mix well. Add dry ingredients, blending thoroughly. Chill dough until firm. Roll dough out to 1/4 inch thick. Lay you hand on the dough and cut around it to make your hand print. Bake on an ungreased cookie sheet at 350 degrees for 6-8 minutes
English Muffin Pizza
6 English Muffins, split
1 package shredded mozzarella cheese
1 can or jar pizza sauce
Line a cookie sheet with foil and place English muffin halves on it. Spread with the pizza sauce. Sprinkle with the cheese. Bake at 450 degrees for 12 minutes. Add other toppings (vegetables or meat) if you wish