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What should I include in a snack? RAISING HEALTHY KIDS NOTES FOR PARENTS SECONDARY BOYS/GIRLS PRIMARY KIDS PRESCHOOLERS FRUITS OR VEGETABLES 1 REGULAR CUP (200 TO 300gr) 1 MEDIUM CUP 1 SMALL CUP DRINK 1REGULAR CUP 1MEDIUM CUP ½ CUP (200 TO 300cc) (200CC) (100 CC) STARCHY FOOD 2 SMALL PIECES 1 SMALL PIECE ½ SMALL PIECE WATER 300 TO 500 CC 200 TO 300 CC 100 TO 200 CC TYPE OF FOOD CHERRY TOMATOS 1 CHEESE SLICE FRUIT JUICE WHOLE WHEAT BUN/BREAD WATER some ideas… STRAWBERRIES/GRAPES YOGHURT DRY PLAIN CEREAL WATER The truth is that children’s eating habits are much easier to change than those of adults and, because of their natural curiosity, kids are more likely to try and enjoy new foods. However, the foundation for a lifetime of healthy eating begins in childhood when you can gradually introduce new foods into your children’s diet at their own pace; but remember to be patient and don’t give up as you introduce your children to new foods, it may take several tries before they accept them. CUCUMBER /CARROT STICKS YOGHURT OAT OR RICE CRACKERS WATER APPLE SLICES FRUIT JUICE HAM/CHEESE MINISANDWICH WATER Adapted by the nutritional support area at Utahloy International School Zeng-Cheng from information provided by www.healthiergeneration.org/parents.aspx allrecipes.com/howto/healthy-snacks-for-kids/ kidshealth.org/parent/nutritioncenter/healthyeating/snacking.html www.medicinenet.com/articlekey=63849 ISSUE 2 COMPLEMENT HEALTHY SNACKS TO BRING TO SCHOOL “If you hear the word "snack" and automatically think cookies, chips, or pie”, -says nutritionist Samantha Heller. MS, RD,- “think again”. SNACK. Is it a good idea? "Snacking is not a bad thing -- in fact, it's a good thing -- and it can actually help keep kids from overeating at mealtime," says Netty Levine, RD, CDE, a dietitian and diabetes educator at Cedars-Sinai Medical Center in Los Angeles. Studies show that snacking during the school day improves both mood and motivation, and may impact concentration. Snacks may help children maintain performance during times of high mental demand, like when taking an exam or making a class presentation. With homework, activities, lessons, and sports, school-age kids are busier, and probably more independent than ever. They still need three meals and two snacks per day — usually one mid-morning and one after school. Thinking HEALTHY! Over the past 20 years, childhood obesity rates have doubled and are now at epidemic levels. Overweight children and teens are more likely to develop serious health problems such as high cholesterol, high blood pressure, heart disease and type 2 diabetes; if current trends continue today’s kids could be the first generation to live shorter lives than their parents. We, as parents or guardians are key decision-makers when it comes to the nutrition, physical activity and health needs of our children. Each day you can take advantage of the healthy choices around you and do little things that can affect your child’s health in a big way. One key to maintain a healthy weight in childhood and later in life is a structured meal and snack schedule. If you offer the meals and snacks at the same times each day, your kids can decide what they want to eat and how much. Snacks and School-Aged Kids Kids who come straight home after school probably can start fixing their own snacks (with permission, of course); you can leave healthy things in the fridge or shelf that can be grabbed quickly (veggie sticks and dips, yoghurt and fruits). School-age kids are capable of understanding why it's important to eat healthily, but more than ever they look up to the people they love as role models. Make Healthy Snacking a Family Affair and your Kids Will Take it to Heart What is best? The best snacks are nutritious — low in sugar, fat, and salt. Serving healthy snacks to children is important in providing good nutrition, supporting lifelong healthy eating habits, and helping to prevent costly and potentially disabling diseases, such as heart disease, cancer, diabetes, high blood pressure, and obesity. Try lots of different fruits and vegetables and prepare them in various ways to find out what your kids like best; foods that contain whole grains and nuts are also good choices. At the same time it is important to know how much you serve and when; pay attention to portion sizes and timing of snacks, so they don't interfere with a child's appetite for the next scheduled meal. Making a Good Snack Snacks and Preschoolers Control is still a key issue at this age, so preschoolers might also enjoy the chance to choose their snack from the options you present. The desire for sweets can be quite strong at this age, but you can avoid the struggles if you simply don’t offer any sweet goods. Preschoolers are just learning to label their feelings and they often say "I'm hungry" but they could just be bored, tired, or in need of some attention; figure out what your child really needs. It might be that some playtime with you or a change of scenery could end the cries of "I'm hungry”. Also, when kids do need a snack make sure it's eaten at the table and not in front of the TV. Snacks that are easy to portion out into plastic bags and take along include fruit and veggie chunks or sticks; a mixture of dry cereal and nuts, raisins or any dried fruit, sandwiches of whole-wheat crackers or bread with any lean meat, peanut or almond butter; plain rice cookies, steamed rice balls, whole wheat buns, plain popcorn or even plain cookies in a small portions are good choices. To drink, you can chose dairy beverages (cow milk or yoghurt), soy beverages, fruit juices (more than 80% fruit juice) and always water as a complement in your child’s snack box. It doesn’t matter where you come from, there are many healthy options you can fit within your food culture 零食该如何搭配？ 食物 蔬菜水果 饮料 淀粉类食物 水 圣女果 1小片芝士 水果汁 全麦面包 水 家长小贴士：让您的孩子健康成长！ 高中生 小学生 学龄前儿童 一普通杯 (200 -300gr) 一中等杯 一小杯 一普通杯 一中杯 ½杯 (200 - 300cc) (200CC) (100 CC) 两小片 一小片 ½ 小片 300 -500 CC 200 -300 CC 100 -200 CC 一些 搭配… 草莓/葡萄 酸奶 谷物食品 水 事实上，由于孩子更容易尝试和接纳 新食物，所以孩子比大人更容易改变 饮食习惯。然而孩子的饮食习惯也是 从小养成的，所以根据孩子的情况， 适当地在食物中加入新鲜健康食物让 孩子养成健康饮食的好习惯。最重要 的是，家长必须要耐心。一个新事物 的接纳往往需要多次的尝试。 黄瓜/胡萝卜条 酸奶 大米或燕麦饼干 水 苹果片 水果汁 汉堡/小份芝士三明治 水 Adapted by the nutritional support area at Utahloy International School Zeng-Cheng from information provided by www.healthiergeneration.org/parents.aspx allrecipes.com/howto/healthy-snacks-for-kids/ kidshealth.org/parent/nutritioncenter/healthyeating/snacking.html www.medicinenet.com/articlekey=63849 第二期 补充资料 带入学校的健康零食 “当你听到 ”零食“这个词的时候，脑子里就会自动的联想到 曲奇饼，炸土豆条，馅饼”, 营 养学家Samantha Heller女士说到-“请再想想”。 零食. 未尝不是件好事情？ “吃零食不是一件不好的事情—事实上， 它却是件好事—它可以防止孩子在正餐过 量进食。”美国洛杉矶雪松西奈山医学中 心 的 营 养 学 家 、 糖 尿 病 教 育 学 者 Netty Levine说到，研究表明课间吃零食可以调 节心情和积极性，并且可以使人专心。零 食可以提供孩子高效能脑力劳动比如考试 或者课堂陈述报告时所需要的能量。学生 每天有课程、作业、课外活动和运动，这 些会让孩子每天的生活更繁忙。孩子可能 比以前更独立懂事了，但是他们每天还是 需要三餐和两份零食。这两份零食分别安 排在上午和放学后。 从健康方面考虑 在过去的20年里，儿童的肥胖率正逐年升高。 肥胖的孩子更容易出现健康问题：例如，高 胆固醇，高血压、心脏病和Ⅱ型糖尿病。如 果这种趋势一直加剧，当今孩子这代将没有 其父辈长寿。在孩子的营养、体育、健康等 问题方面，家长或监护人是最主要的决策者。 每天您都可以为孩子挑选健康的食物并且让 孩子尽量免受疾病的危害。持续保持健康体 重的主要关键就在于定时定量的安排餐食及 零食。如果您的孩子每天按时进食，他自己 就可以决定餐食的质和量。 学生和零食 孩子放学回家后都会找一些零食吃 （一般都是在允许的情况下）,您可以 在冰箱和储物柜里放营养的食品（例 如：素食条、酸奶和水果） 一般学生都明白吃健康食物的重要性， 但是他们还是会模仿偶像的行为。 健康饮食是家庭的责任，让您 的孩子牢记于心 什么是最好的？ 有营养的零食是最好的— 例如低糖、低脂和少盐食品。给孩子吃健康的零食的关键是要 给他们提供营养好的食物，让他们养成终身有益的健康饮食习惯，防止各种疾病的发生， 例如，心脏病、癌症、糖尿病、高血压和肥胖。尝试不同种类的水果和蔬菜，然后使用 各种的健康制作方法，让孩子选择最喜欢的口味。全麦食品和坚果也是不错的选择。与 此同时，你还必须注意量和进食的时间段，这样才能够不影响孩子的正餐饮食。 制作健康零食 零食和学龄前孩子 引导控制是学龄前孩子的饮食关键。孩子可能会选择你给他提供的食物，这个年龄 段的孩子也特别偏爱甜食，但是如果不提供甜食的备选项，他们也就会忘记这种想 吃甜食的冲动。学龄前孩子刚刚学会情感表达，他们会经常说“我饿了”，但是他 们可能只是无聊、疲倦或者需要某些关注。所以家长必须清楚的了解孩子的需要。 也许就是玩耍或者带他看看其它风景，他就会停止哭诉“我饿了”。同时，当孩子 真的需要吃零食的时候，请引导你的孩子在餐桌上进食而不要坐在电视机前。 零食是很容易打包并随身携带的。例 如水果和蔬菜条；干谷物和坚果、葡 萄干、或任何干果的混合物；全麦三 明治或者含有瘦弱、坚果或者杏仁奶 油的面包；粟米饼干、蒸饭团、全麦 面包、纯爆米花或小份的曲奇饼都是 不错的选择。 对于饮料来说，你可以选择奶制品 （牛奶或者酸奶），豆奶、水果汁 （80%鲜榨水果）和水作为零食的配 套饮品。 你来自哪个国家并不重要，重要的 是，你可以兼收并蓄各种食物文化