Establishing healthy eating habits for our children early in life provides them the foundation for a healthy life. Children should be eating the colors of the rainbow at every meal. Check out these tips and shopping list to make nutrition a priority in your household!

HEALTHY SNACKING TIPS

  1. Keep fruit and veggies in plain sight in the refrigerator at the child’s eye level. Pre-washed and cut fruit and veggies are a great promoter of healthy snacking.
  2. Include a fruit and/or vegetable in every meal or snack occurance.
  3. Shop the perimeter of the grocery store first as that is usually where fresh, non-packaged items are located.
  4. Eat as a family whenever possible. Trying out vegetarian options over meat-based recipes is a great way to sneak in fruits and veggies.
  5. Avoid having high-calorie foods such as chips, cookies and candy bars in your home.

FOODS TO KEEP IN YOUR HOME (Recommended by The American Academy of Pediatrics):  

  • FRESH FRUITS
    • Apples, bananas, peaches, nectarines, pears
    • Cherries, grapes, plums (seedless or pitted)
    • Orange and grapefruit wedges
    • Strawberries and other berries (cut into half for small children)
  • DRIED FRUITS
    • Apples, apricots, peaches, mango  and pears (cut into pieces for small children)
    • Dates, prunes
    • Raisins, cranberries
  • VEGETABLES
    • Carrot sticks or celery sticks
    • Raw or steamed cauliflower or broccoli
    • Bell pepper strips- red, yellow, orange or green
    • Grape and cherry tomatoes
    • Fresh or frozen corn and peas
    • Sliced cucumbers
    • Avocado pieces or slices
  • LEAN PROTIENS
    • Fish (canned tuna or salmon)
    • Peanut butter or other nut butters. Great to spread on whole grain bread or crackers.
    • Edamame beans or hummus spreads
    • Hard-boiled eggs
  • DAIRY PRODUCTS
    • Cheese cubes
    • Cottage cheese
    • Low-sugar yogurt
    • Milk-non dairy or cows milk
  • BREADS & CEREALS
    • Whole wheat bead
    • Whole grain tortillas or tortilla chips
    • Whole grain crackers
    • Whole grain dry cereals
    • Rice Cakes
    • Whole grain pita bagels
    • Air-popped popcorn

 

 

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