Nutrition
Good nutrition is the science—and art—of preparing healthful, attractive, and satisfying meals so people have the energy to accomplish tasks. Unfortunately, in our society, food has become not just a source of essential nutrients but also a reward for good behavior, a prop for celebration, and a pacifier for boredom or sadness. In our world of plenty, we tend to overload children’s plates, forgetting that serving size is best determined by an individual’s hunger and not by what many restaurants serve.
How can we make better nutrition choices?
Our goal is to help children find joy in a satisfying meal with comforting routines and nutritious, filling foods. For the most bang for the nutritional buck, check this Web site of the U.S. Department of Agriculture, www.mypyramid.gov. Follow menu planning advice for making smart food choices from every food group.
What’s special about whole grains?
Eating foods rich in fiber, such as whole grains, has many benefits. One is that whole grains provide essential nutrients including B vitamins and minerals. Eaten on a regular basis, whole grains help control weight, reduce constipation, and lessen the risk of coronary heart disease. In pregnant women, whole grains help prevent neural tube defects in the baby. But for children, it’s the nutty, real-food taste that makes whole grain foods special.
Try making simple substitutions to gradually wean children from white bread, bleached and refined white flour, and refined rice. Treat each change as a tasting party with tiny servings. A classroom favorite is exploring the different tastes and textures of rice. Try Jasmine (Thai fragrant rice), brown basmati (a variety of long-grain rice), Texmati® (a U.S. aromatic rice), purple sticky (native to Thailand), and Arborio (an Italian variety used for making risotto). Look for these and other varieties in the bulk food department of your grocery.
Avoid pressuring children to accept new foods and remember to stay positive about new food adventures.
What do I need to know about fats?
In spite of news reports and resultant controversy, fats are an important component in the diet. Polyunsaturated fats are usually found in vegetable oils—canola, olive, peanut, and safflower, for example. They contain essential fatty acids the body needs for good metabolism. Saturated fats, on the other hand, are found in solid meat products—the fat in hamburger, cream in milk, and butter. Some fat from both sources is important but only in proper ratio with the rest of the diet.
As a rule of thumb, avoid adding a pat of butter to every serving of potatoes, rice, and vegetables. Avoid fat-dense and overly salted processed foods like chips and luncheon meats. Use oil instead of solid fat to sauté foods, and bake foods as much as possible instead of deep frying.
What’s the best, low-cost drink for children?
Water. Nothing beats it for convenience, the ability to hydrate thirsty bodies, and low cost.
For a treat, invite children to squeeze a sliver of lemon in cold water. Or add a drop of vanilla flavoring to make a glass of water into something special.
The children in my group love cooking activities. What wholesome foods can we prepare together?
Check the Internet and your public library for classroom cooking books. Favorites include Honest Pretzels by Mollie Katzen (includes rebus diagrams) and The Cooking Book: Fostering Young Children’s Learning and Delight by Laura Colker. These and other books will guide your cooking experiences. And remember, feel free to substitute or omit ingredients that are too sugary, fatty, or processed.

Apple-rice pudding
Here’s what you need:
1 cup cooked brown rice (leftover is fine)
1 cup applesauce
1 cup fat-free vanilla yogurt
cinnamon
large mixing bowl
spoon
serving bowls and spoons

1. Mix brown rice and applesauce together in a large bowl.
2. Add yogurt and blend.
3. Sprinkle with cinnamon.
Recipe makes six half-cup servings.

Bugs on a log
There are infinite varieties—sweet and savory—of this tasty, wholesome snack. Encourage children to make new combinations. Make logs from celery stalks, carrot sticks, jicama slices, or apple wedges. Top the logs with a spread like pimento cheese, cream cheese, peanut butter, or egg or tuna salad. Sprinkle a few bugs—raisins, sunflower or pumpkin seeds, dried cranberries, peas, or olive slices—onto the spread.

Ice pops
Here’s what you need:
fruit juice
paper cups
craft sticks

1. Pour juice into cups, and place in the freezer.
2. When the juice is partially frozen, insert a craft stick.
3. Freeze until solid (several hours or overnight).
4. To serve, hold the bottom of the cup under hot water for about 5 seconds. Loosen the cup and let children use it to catch drips.
Variation: Make creamy ice pops by blending plain or vanilla yogurt into the juice before freezing.

Gelatin shapes
Here’s what you need:
3 envelopes unflavored gelatin
3/4 cup boiling water
12-ounce can frozen juice concentrate
large mixing bowl
spoon
baking dish, 9 inches by 13 inches
no-stick baking spray
shape cutters

1. Pour the gelatin into a bowl.
2. Add boiling water and stir until gelatin is dissolved.
3. Add juice concentrate and stir until blended.
4. Lightly coat the baking pan with baking spray. Pour gelatin mixture into pan.
5. Chill in refrigerator for about 2 hours or until firm.
6. Invite children (with clean hands) to choose a shape and cut out their gelatin block.

What are some suggestions for high protein snacks?
Meat, fish, cheese, egg, beans, and peanut butter are great sources of protein. Offer these ingredients and invite children to build their own snacks like
kabobs of low-fat cheese cubes and sliced ham squares,
low-fat cottage cheese with diced fruit topping,
tortilla rolls with cream cheese and diced herbs,
hard-cooked egg halves or deviled eggs,
baked tortilla chips with mashed pinto or black beans,
whole wheat crackers with peanut butter, or
unsalted pretzels with tuna salad.
Note: Avoid offering peanut butter if any child is allergic to peanuts.
I teach toddlers. Which foods should I avoid because they are difficult to chew or are a choking hazard?
Toddlers are just learning to refine the processes of chewing and swallowing. Always be vigilant at toddler mealtimes. Even easy-to-chew foods can sometimes present problems. In general, don’t serve the following foods to children younger than 2:
nuts, peanuts, and nut butters;
popcorn;
sticky, hard, or nougat candy;
grapes;
carrot coins; and
frankfurters and other sliced sausages.
Often choking results from children gulping food, overfilling their mouths, or eating too fast. Ensure a quiet, unhurried atmosphere for meals. Teach children how to take small bites, chew thoroughly, and swallow—all without talking.

Physical exercise
Help children learn the joys of physical activity. As children gain physical strength, coordination, and stamina, they develop a deep sense of self-worth, capability, and satisfaction. Physical fitness not only helps stem obesity and heart disease, it also teaches social skills and is fun.
I know the American Academy of Pediatrics (AAP) says children aren’t getting enough exercise. The children in my group move constantly. Isn’t that enough?
The AAP says children aren’t getting enough vigorous exercise to develop healthy hearts and lungs. So, no, routine movement isn’t enough. And unfortunately, the children who are overweight—and at greatest risk for physical illness—are least likely to participate in physical activities.
Remember, children imitate adult behaviors. Plan gross motor activities—jumping, running, climbing, and dancing—and join in.
Summers are so hot and humid. How do I get children to vigorously exercise in such weather?
It’s ideal to schedule two daily outdoor play periods—even in the summer. Arrange schedules so children can be outdoors in the early morning and in the late afternoon. Avoid being in the sun between 10 a.m. and 2 p.m. Insist on wearing hats, and get parents’ permission to use sunscreen.
Beyond playground time, use the general recommendation that children get at least 45 minutes of vigorous exercise most days of the week. Break the time into chunks: 15 minutes of stretching and dancing in the classroom; a 15-minute nature walk; and 15 minutes playing tag outdoors. If your program has a gym, you can easily include daily vigorous exercise throughout the year.
I don’t want to be a nutrition/exercise nag. How can I smoothly integrate fitness issues into my interactions with children?
Too often teachers spend hours planning units on science or literacy and allow physical development to fade into the background. We think: “Children will grow at their own pace and don’t need intervention.” We don’t have this attitude about cognitive development. Why would physical development be different?
Make fitness—yours and the children’s—a professional goal.
Challenge sedentary children. Fitness doesn’t happen overnight. Start slowly. Invite reluctant children to join a fun physical activity. With increasing stamina, coordination, and strength, the children will find participation more rewarding and establish a positive, self-reinforcing cycle of activity.
Eliminate passive media in the classroom. Children spend an estimated at 22 to 28 hours a week watching TV and playing video games. Don’t add to the hours by making these activities acceptable in your classroom.
Engage children in conversation about heath and fitness issues. Help them evaluate their own strength and coordination with classroom balance beams and obstacle courses. Observe and listen to discover which physical activities they really enjoy or want to be able to do.
Read picture books that reinforce healthy habits. Extend books by replicating activities and adventures.
Help children learn to deal with disappointment and stress with yoga, deep breathing, or a jog—not comfort food.

Get families involved in sound health practices
Make health and fitness a central focus of the program. Host a mini Olympics with a variety of active, cooperative games every fall and spring. Invite high school or college athletes as guest speakers.
Collect pamphlets and articles. Sometimes short and pointed information bursts are more effective than a long meeting or presentation. Check with local YMCA’s and fitness centers as well as the local and state health departments. Search the Web sites of organizations like the American Diabetes Association, the American Cancer Society, and the National Dairy Council.
Publicize family fitness events like fun runs in the community. Post maps and schedules for local recreation centers, hiking trails, and public swimming pools.
By focusing on health, you ensure a safe, wholesome, and nurturing environment. In addition, you are teaching children how to prevent illness, maintain healthy teeth and gums, improve nutrition, and stay physically fit—lessons for a lifetime.

References and resources
National Maternal and Child Oral Health Resource Center. www.mchoralhealth.org.
U.S. Centers for Disease Control and Prevention. www.cdc.gov/healthyliving.
U.S. Department of Agriculture, Food and Nutrition Information Center. Keeping Kids Safe: A Guide for Safe Food Handling and Sanitation for Child Care Providers. www.nal.usda.gov.